In our Instagram live, we interview the physiotherapist, expert in clinical PNI and master in nutrition and health Irene Fernández Centellas , with whom we talk about the importance of knowing the different signs that tell us if we have good hormonal health or, if On the contrary, we must address it through different strategies to improve our quality of life.
There are several signs that tell us if our feminine health is adequate:
Our menstruations , according to Irene: they should last around 4 or 5 days, they should not present clots, they should be bright red and approximately every 26-32 days, regularly.
Premenstrual syndrome or PMS, depending on the symptoms that accompany it, can also be indicative of some hormonal disorder, and we must pay attention to it, having excessive breast pain or abrupt mood changes, can indicate that there is a poor resolution of the inflammation and that must be addressed.
Ourfertility, women of reproductive age, should be able to get pregnant with relative ease. Behind this inability to achieve pregnancy may hide disorders such as anovulation (with or without period but no ovulation), hypothalamic amenorrhea (no menstruation), polycystic ovary syndrome, endometriosis, adenomatosis or the presence of cysts or other gynecological disorders.
There are two hormones that govern our menstrual cycle: estrogen and progesterone.
A woman's menstrual cycle begins counting from day 1 of menstruation, which will last approximately until day 6. During days 12-14, if it is a non-dysfunctional cycle, ovulation occurs. The period from menstruation to ovulation is known as the follicular phase , since a follicle detaches from the ovary and grows until ovulation occurs. Estrogen is the hormone responsible for promoting this growth and maturation of the follicle.
From there, the luteal phase begins. Progesterone, the hormone of relaxation and well-being, governs this period until the new menstruation.
How do I know if my menstrual cycle is healthy?
The usual thing in the follicular phase is to feel:
Feeling of greater energy.
More vitality and desire to relate to others.
It is a good time both to increase the training load and to add more carbohydrates , since strength training is glycodependent and thus, we are prone to gaining muscle mass.
The usual thing in the luteal phase is to feel:
Less desire to make social plans and activities.
More connection with oneself.
Greater sensitivity and emotionality.
This stage is an excellent time to prioritize a low-carb diet, since we are more resistant to insulin. For this reason, it is also important to lower the training load and focus more on aerobic exercise , using more energy that comes from fat.
According to the expert, for good hormonal health it is essential to take into account all the pillars of our life: food, rest, social relationships, physical activity... There can be no health if all these legs are not well worked.
Regarding diet, Irene Fernández recommends that we base ourselves on:
Vegetables and vegetables.
Tubers and fruits.
Meats, fish and eggs.
As he commented in the live broadcast, this type of diet in itself is already low in carbohydrates because it excludes flour, sugars and any type of refined and ultra-processed product that undoubtedly represents a risk to our health.
When we asked her about the keto diet, she told us that she considers it perfect for women with PCOS and insulin resistance, in this case she would recommend it along with intermittent fasting and strength training.
On the other hand, for women with disorders such as hypothalamic amenorrhea, progesterone deficiency and even endometriosis, it would not be the diet of choice since it can cause an energy deficit that is very difficult to overcome in the long term.
Omega 3 EPA and DHA: to correctly resolve inflammation. Between 1 and 2 g per day (very helpful for women with premenstrual syndrome.)
Vitamin D: hormonal disorders with varied symptoms that can range from joint pain to labile moods, can be solved only with a good vitamin D regimen. Its deficiency is related to higher rates of depression, cognitive decline and poor bone health. Likewise, it is involved in immunomodulation processes and its deficiency is also associated with worse outcomes in infections, especially those related to the respiratory system. It is advisable to have a blood test periodically and take supplements if there is a deficiency, a cheap and effective strategy to improve our health.
As always, it is essential to review our lifestyle if we present any type of hormonal disorder , since it tells us about an underlying inflammatory process and its poor resolution.
We must not forget the basics: good food, good company, good rest and a good dose of sun. After all, imitating our hunter-gatherer ancestors a little could be very beneficial.
That's it, today's article.
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