饮食与激素之间的关系

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，激素对我们的身体机能至关重要。它们有助于调节我们的新陈代谢、免疫系统、生殖系统等(按Healthline)。据《今日医学新闻》报道，激素失衡可能导致焦虑、疲劳和不孕症等健康问题。

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.

考虑到这一点，许多人寻找调节激素的简单方法也就不足为奇了。饮食是这些方法中的一种，这是理所当然的，因为健康的饮食可以帮助调节激素和改善整体健康。

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).

摄入足够的蛋白质、纤维和健康脂肪(包括橄榄油、棕榈油和坚果)可以促进调节食欲的激素，防止暴饮暴食。绿茶中的抗氧化剂可能有助于调节胰岛素，这对糖尿病患者尤其有益。同时，沙丁鱼、鲑鱼和鲱鱼等富含脂肪的鱼类提供欧米伽-3脂肪酸，可降低应激激素肾上腺素和皮质醇。

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，如果想要一个尽可能调节激素的饮食，可能还需要放弃一些你喜欢的食物和饮料。

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.

纤维、健康脂肪和富含脂肪的鱼类有助于调节胰岛素，而反式脂肪和饱和脂肪则相反。据Healthline报道，糖和精制碳水化合物也会导致胰岛素抵抗，而暴饮暴食或饮食不节也会导致胰岛素抵抗。所以，如果想调节身体激素，就要减少苏打水、冰淇淋和快餐的摄入。

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，虽然健康的饮食很有帮助，但它不能解决一切问题。如果你有激素失衡的迹象，Healthline建议给你的医生一份你的症状、药物、维生素和补充剂的清单。您可能会接受血液检查、盆腔检查、超声波检查、甲状腺扫描或其他诊断测试。

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).

如果结果证明确实激素失衡，治疗方式将取决于罪魁祸首。例如，如果你的雌激素失衡，可能要接受避孕或激素替代药物治疗。如果你有糖尿病引起的胰岛素抵抗，可以补充二甲双胍来调节血糖水平。