know how to increase estrogen level naturally.जानें एस्ट्रोजन लेवल को प्राकृतिक तरीके से बढाने के उपाय।

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उम्र बढ़ने पर शरीर में बनने वाले हॉर्मोन में असंतुलन स्वाभाविक है। कभी-कभी कम उम्र में भी हॉर्मोन इमबैलेंस का सामना करना पड़ता है। इसके कारण कई तरह की सेक्सुअल ऑर्गन संबंधी समस्या होती है। ऐसा ही एक हॉर्मोन है एस्ट्रोजन। यह एक महत्वपूर्ण हार्मोन है, जो सेक्सुअल डेवलपमेंट को बढ़ावा देता है। यह रिप्रोडक्टिव सिस्टम को सुचारू रूप से चलाने में मदद करता है। यदि एस्ट्रोजन लेवल बढ़ता या घटता है, तो कई तरह की दिक्कत होती है। 13-14 वर्ष की उम्र में इस हॉर्मोन की कमी के कारण पूबर्टी गेन नहीं हो पाती है। वहीं प्री या पोस्ट मेनोपॉज फेज में इस हॉर्मोन का सेक्रेशन नहीं होने के कारण शरीर में कई तरह के बदलाव दिखने लगते हैं। एस्ट्रोजन के सीक्रेशन को नैचुरली भी बढ़ाया जा सकता है।


कैसे काम करता है एस्ट्रोजन (function of estrogen)

यह पीरियड को कंट्रोल करता है। एस्ट्रोजन लेवल सही रहने पर ही मेनस्टरुअल सिस्टम हर महीने सामान्य रूप से आता है। एस्ट्रोजन लेवल कम होने पर सेक्सुअल डेवलपमेंट धीमा हो जाता है। इससे गर्भवती होना कठिन हो जाता है।
पर यदि आप पेरिमेनोपौज फेज की तरफ बढ़ रही हैं और एस्ट्रोजन लेवल लगातार कम हो रहा है, तो यह स्वाभाविक है।
ड्राई स्किन, लटके हुए ब्रैस्ट, कमजोर हो रही हड्डियां, डिप्रेशन, एंग्जायटी, कंसनट्रेशन में दिक्कत, हॉट फ्लाशेज, योनि में सूखापन एस्ट्रोजन लेवल कम होने के लक्षण हो सकते हैं। इसे कुछ हद तक प्राकृतिक रूप से बढ़ाया जा सकता(increase estrogen naturally) है।

यहां हैं एस्ट्रोजन को नैचुरली तरीके से बढाने के 5 उपाय (how to increase estrogen level naturally) 

1 रोज करें एक्सरसाइज (moderate exercise daily)

अधिक या कम व्यायाम एस्ट्रोजन लेवल पर असर डालता है। बहुत अधिक व्यायाम या व्यायाम बिल्कुल नहीं करना दोनों खराब है। इसलिए संतुलित रूप से व्यायाम करना अच्छा माना जाता है।

balance exercise jaroori
अधिक या कम व्यायाम एस्ट्रोजन लेवल पर असर डालता है। चित्र: शटरस्टॉक

शरीर को बहुत अधिक थकाने वाले या कठिन एक्सरसाइज नहीं करें। नियमित तौर पर सभी अंगों को चालू रखने वाले व्यायाम करें। 30 मिनट की वाकिंग भी जरूर करें।


2 वजन रखें बैलेंस ( weight management)

कम वजन होना एस्ट्रोजन के लेवल के लिए जोखिम कारक है। अधिक वजन होने से भी समस्या होती है। अपने आहार में बदलाव करें। कैलोरी इन्टेक पर ध्यान दें। हर दिन सही मात्रा में कैलोरी लें। तले हुए भोजन से परहेज करें।

3 स्ट्रेस लेवल कंट्रोल करें (control stress level)

घर हो या ऑफिस जिम्मेदारियों के कारण तनाव हावी नहीं होने दें। भारत में ऐसी कामकाजी स्त्रियों की संख्या बड़ी तेजी से बढ़ रही है, जिनका तनाव के कारण मेनोपोज फेज जल्दी आ रहा है। जाहिर है उनमें एस्ट्रोजेन लेवल घट रहा है। इससे रेप्रोदडक्टिव सिस्टम से जुडी समस्याएं भी अधिक हो सकती हैं। इसलिए तनाव कम करने के लिए ध्यान-योग से जुड़ें।

4 साउंड स्लीप लें (sound sleep)

बाधारहित नींद शरीर को रिचार्ज करती है। इससे हार्मोन भी ठीक से काम कर पाते हैं। कम से कम सात घंटे की नींद की आवश्यकता हर व्यक्ति को होती होती है। तनाव मुक्त होकर साउंड स्लीप लें।

5 भोजन में शामिल करें कुछ खाद्य सामग्रियां(add some foods in your daily diet to increase estrogen level) 

अलसी के बीज, सोयाबीन, ड्राई फ्रूट्स, तिल, लहसुन, एवोकाडो, जामुन आदि को अपने भोजन में शामिल करें।


flax seed
अलसी के बीज खाने सेे एस्ट्रोजन लेवल बढ़ता है। चित्र: शटरस्टॉक

6 हार्मोन रिप्लेसमेंट थेरेपी(hormone replacement therapy)

यदि आप मेनोपॉज की तरफ बढ़ रही हैं, तो हार्मोन रिप्लेसमेंट थेरेपी भी एस्ट्रोजन लेवल को बढाने के लिए लिया जा सकता है। पर इसके लिए डॉक्टर से सलाह लेना बहुत जरूरी है।

यह भी पढ़ें :-World Stroke Day : स्वस्थ रहने के लिए अपना कीमती समय निकालें, जानिये बचाव ही उपाय है

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