The increasing number of women in Indonesia who are aware of experiencing hormone-related issues, such as PCOS (Polycystic Ovarian Syndrome), calls for intentional health measures to be applied by women to manage hormonal balance and prevent health implications caused by hormones.
5 Best Practices for Indonesian Women to Maintain Hormonal Balance
Based on the findings made through the National Centre for Biotechnology Information, DrBrighten, and Healthline, here are 5 simple ways for women to take control over theirhormonal health:
1. Eating a High-Protein Breakfast
Citing Dr Brighten, aiming for 30 grams of protein for breakfast will support hormone and blood sugar balance, help regulate "hunger hormones' thus support weight management. Protein is important for women to help regulate estrogen and progesterone. A recent Vogue article written by Desire Oostland on her experience with high-protein breakfasts supports the claim that a lack of protein contributes to hormonal imbalances in women.
2. Exercise Regularly
Physical activity plays an important role in managing healthy and balanced hormones for women. According to Healthline, physical activity not only promotes blood flow to the muscles but also improves hormone receptor sensitivity. This means that the delivery of nutrients and hormone signals is enhanced through regular exercise. Women are more prone to insulin resistance, which can be improved through regular exercise.
3. Aim For 7-9 Hours Of Sleep
Sleep and hormonal health are interconnected. As reported by Island ReproductiveServices, aiming for 7 to 9 hours of sleep will greatly affect hormonal health positively by allowing your body to go through all sleep stages. Stick to a consistent sleep schedule; going to bed and waking up at the same time daily will enhance one's circadian rhythm. Consistency is key and helps keep the body's hormonal system in sync. This supports not only the hormone balance in women but also directly affects and manages stress levels.
4. Avoid Blue Light Exposure At Night
