《守护女性荷尔蒙：女医师教你如何老得慢》随笔.docxVIP

《守护女性荷尔蒙：女医师教你如何老得慢》读书笔记

目录

一、女性荷尔蒙的重要性......................................3

1.1女性荷尔蒙对女性健康的影响...........................4

1.2荷尔蒙与女性衰老的关系...............................5

二、女性荷尔蒙的来源与功能..................................6

2.1垂体分泌的荷尔蒙.....................................8

2.2胸腺分泌的荷尔蒙.....................................9

2.3胰岛分泌的荷尔蒙....................................10

2.4肝脏分泌的荷尔蒙....................................12

2.5脑垂体分泌的荷尔蒙..................................13

三、女性荷尔蒙失衡的原因...................................14

3.1生活压力............................................15

3.2不良生活习惯........................................16

3.3环境污染............................................17

3.4内分泌失调..........................................19

四、如何维持女性荷尔蒙平衡.................................20

4.1健康饮食............................................21

4.1.1多吃富含植物雌激素的食物........................22

4.1.2多吃富含维生素D和钙的食物.......................23

4.2规律作息............................................25

4.2.1保持充足的睡眠..................................26

4.2.2避免熬夜........................................27

4.3适当运动............................................28

4.3.1进行有氧运动....................................29

4.3.2进行力量训练....................................30

4.4心理调适............................................30

4.4.1学会减压........................................31

4.4.2培养良好的心态..................................32

五、女性荷尔蒙与女性健康...................................33

5.1荷尔蒙与月经周期....................................34

5.2荷尔蒙与生育能力....................................35

5.3荷尔蒙与骨质疏松....................................37

5.4荷尔蒙与心血管健康..................................38

六、女性荷尔蒙与美容.......................................39

6.1荷尔蒙与皮肤状态....................................41

6.2荷尔蒙与头发健康....................................42

6.3荷尔蒙与身材管理....................................43

七、女性荷尔蒙与更年期.....................................45

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