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When we talk about hormones, often the first thought that springs to mind is reproductive health. But what many may not be aware of is how hormones can, not only affect fertility and reproduction in a women’s body, but also how they directly influence the body’s organ function, processes and mental health.
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There are over 50 hormones circulating inside us – chemicals that signal to the body to perform specific processes and functions such as regulating blood sugar levels, metabolism, energy levels and the reproductive glands. Having too much or too little of a particular hormone can result in symptoms such as irregular menstruation, cystic acne, debilitating cramps, hair loss, bloating, weight gain, fatigue and even more serious conditions such as increased risk of cancer, diabetes, anxiety and depression.
It’s also been proven that women are at greater risk for depression than men because of a heightened sensitivity to intense hormonal fluctuations, as stated in a research published in the Journal of Psychiatry and Neuroscience. So, ladies (and gentlemen), take note: hormone imbalance is not just about PMS (premenstrual syndrome) and the mood swings that come with it, it’s about maintaining a healthy body and a happy mind. Here are five ways to naturally balance hormones in the body.
Exercise &amp; Meditation
<figure id="attachment_67704" aria-describedby="caption-attachment-67704" style="width: 700px" class="wp-caption aligncenter"><img decoding="async" loading="lazy" class="size-full wp-image-67704" src="//www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu.png" alt="wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu.png 700w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-600x399.png 600w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-400x266.png 400w" sizes="(max-width: 700px) 100vw, 700px" /><figcaption id="caption-attachment-67704" class="wp-caption-text">(Photo courtesy of Defin8 Fitness)</figcaption></figure>
Exercise is often recommended on any road to recovery, both physical and mental, and there is a very good reason for that. According to fitness coach and co-founder of Defin8 Fitness Trixie Velez, exercise releases endorphins, happy chemicals in the brain – and what people often call the body’s natural painkiller – which helps elevate mood and reduce stress hormones such as cortisol and adrenaline.
Although stress hormones such as cortisol, DHEA and androgens are important for controlling blood pressure, turning food into energy, and supporting the production of reproductive hormones, overexposure to stress can accumulate in high levels of cortisol that can lead to higher blood sugar levels, weight gain and weaker muscles, anxiety and depression.
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Reiterating Velez’s point on physical activity, Belinda Koo, founder of boutique spinning studio The Art of XYZ explains that light exercises that focus on breath work such as Yin Yoga, (contrary to Yoga exercises that focus on strength and muscle building) target the core, yet is a great way to “embrace softness” and train ligaments, joints, bones, deep connective tissues and the flow of energy in the body. “People often associate Yin exercises as weak but it is important to make time for stillness to cultivate peace of mind. I find it even more effective to incorporate guided meditation with sound therapy, such as singing bowls, which can help with relaxation, balance the Yin and Yang energy and reduce stress levels”, says Koo
Nutrition
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When it comes to hormonal imbalance, it’s not often that we are quick to change our diet to improve mood swings and fatigue. However, the thyroid glands responsible for producing thyroxine (T4) and triiodothyronine (T3) hormones control the body’s metabolism – aiding the process of transforming food to energy and keeping the brain, heart, muscles, and other organs functioning properly. Registered dietitians and nutritionists believe that diet is integral to hormone health, especially for regulating your gut health, which in turn positively influences mental health.
Adding protein like eggs, fish and chicken breast to help regulate energy and appetite, while nutrient-rich and high-fiber carbohydrates such as quinoa, broccoli, cauliflower and kale can help stabilise blood sugar and cortisol levels. Sources of healthy fats such as avocados, flaxseeds and nuts can help curb hunger pangs and help you feel satiated for longer and resist the urge to snack.
Natural Supplements
<figure id="attachment_67693" aria-describedby="caption-attachment-67693" style="width: 700px" class="wp-caption aligncenter"><img decoding="async" loading="lazy" class="size-full wp-image-67693" src="//www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu.png" alt="wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu.png 700w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu-600x399.png 600w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu-400x266.png 400w" sizes="(max-width: 700px) 100vw, 700px" /><figcaption id="caption-attachment-67693" class="wp-caption-text">(Photo courtesy of Glowagen)</figcaption></figure>
Aside from food intake, supplements can also help fill the gaps in your nutritional intake. Especially with the increase of time spent at home during the waves of Covid-19 pandemic, deficiency of vitamin D (yes, vitamin D is surprisingly a hormone) can affect how effectively the body regulates the concentration of calcium in the blood, which has been linked to regulate energy metabolism.
“Women today are juggling it all – they work and take care of their families. Although self-care is a growing trend, sometimes the reality is that there is not enough time in the day to spend time on ourselves,” says Rebecca Chung, founder of beauty and wellness supplement brand Glowagen. “It’s important to incorporate supplements into daily life as they help keep the body balanced, countering the effects of stress and exhaustion, such as increased cortisol levels, early on-set collagen loss, faster ageing, and conditions that affect the skin and metabolism.”
Acupuncture
<img decoding="async" loading="lazy" class="aligncenter size-full wp-image-67701" src="//www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu.png" alt="wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu.png 700w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu-600x399.png 600w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu-400x266.png 400w" sizes="(max-width: 700px) 100vw, 700px" />
Reproductive hormones particularly estrogen, progesterone and testosterone are what regualtes the menstrual cycle, the reproductive and urinary tract, heart and blood vessels, as well as the health of our bones, skin, hair, brain and more. “In Traditional Chinese Medicine, the belief is that hormone balance is closely tied to the balance of Yin and Yang”, says TCM doctor Ruth Lee. “Acupuncture can effectively help treat hormone imbalance and regulate menstrual cycles, improve blood flow, reduce abdominal cramps and stress, as well as promote reproductive organ function”, she chimes.
Most cases of hormonal imbalance can be treated by diet and lifestyles changes, with a judicious use of western supplements as well as Chinese herbal medicine and acupuncture treatments. However, before you alarm yourself by checking off symptoms based on Google or WebMD, it’s advisable to first consult with a doctor who can take the appropriate blood tests to measure your hormone levels to serve as a clearer framework of how to regulate and maintain your optimum hormone levels.
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(Text: Roberliza Eugenio)
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Natural ways to balance hormones

Fit Frame of Mind Get inspired with Hong Kong's hottest fitness influencers gafencu magazine

Fit Frame of Mind: Get inspired with Hong Kong’s hottest fitness influencers

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Belinda Koo is the founder of XYZ, the Hong Kong home of spinning, the cycling-your-way-to-cardiovascular-health phenomenon that has already revolutionised fitness regimes in the US and Europe&#8230;

<h5 style="text-align: center;"><a style="color: #ad0707;" href="//www.gafencushop.com/belinda-koo/">Click here to see Belinda Koo on video</a></h5>

What exactly is spinning and how you did you first become involved in this particular approach to fitness?
Spinning is a form of cardio exercise. It uses stationary cycling machines. Sometime overcomes the spaces problems inherent in Hong Kong. It is not a replacement for aerobics, weight training or any other form of exercise, but rather something of an alternative. I came to it through something as of a personal wake up call. I was diagnosed as having an irregular heartbeat, something I’d inherited from my father. Sadly, he passed away after a heart attack when he was just 42. While I had always been quiet active, I was now advised that I had to do some serious cardio-based training in order to build up my heart muscles. I began doing treadmill exercises, but found that quite boring and was always finding excuses to avoid a session. Then I heard about spinning and found it a far more exhilarating and fun format. It was then I decided to set up XYZ. Immediately, I found I was more in control. I was more confident and found I was far more able to sustain my routines.
We’ve now been in business for three years. Part of our success is that, as well as providing a badly needed form of cardio exercise, spinning replaces that boring, lone workout routine with a communal, competitive environment, one that people find much more exciting. There is music, a happy environment and great instructor participation – the verve and the vibe are addictive. Everyone becomes very competitive, pushing each other to get beyond their comfort zones and achieve more than they ever thought they could. Similarly, everyone suffers together. It becomes a communal thing and you don’t feel so bad about the pain. I think it is the group environment aspect that is one of its great pluses and it’s something that appeals to most participants.
Spinning has definitely taken off amongst the adult population and I am keen to start introducing it to the younger generation, getting them started on a good heart care regime at an early stage. I have three kids &#8211; 14, 12 and five &#8211; and I am keen to get other youngsters to take up the sport. It is so good for helping to establish the correct mind set. It instils confidence and moulds leadership qualities.
I am also committed to promoting wellness amongst Hong Kong people through correct nutrition. I have done quite a lot of work with raw foods, no additives and promoting cooking at no higher a temperature than 42° in order to retain the goodness that gets destroyed at higher levels of heat.
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Who do you consider to be the greatest person to have ever lived?
For my own part, I would have to say my mum. She’s a great humanitarian. Despite having studied geology and sociology, she gave all that up to become a social worker and, when my father passed away, she took over his garment business. Three years ago, after I started this business, she had a stroke. She was in ICU for three months and we were told that she wouldn’t recover, but she did.  Although wheelchair-bound she still tries to remain very active. She is very single-minded and committed and has always tried to give her children everything she can. She never complains about anything, despite her disability. Everything she does is for the good of the family. She’s trying to be both mother and father to all of us.
What three words would best describe you?
Positive, energetic and passionate. Those are the three words that best describe my personality.
Is there an historical event that actually changed your life?
Although not a historical event in the wider sense, I suppose it would have to be when I discovered the problem of my irregular heartbeat. That is what ultimately led to me setting up my fitness business. It definitely re-wired my brain and changed my whole outlook on life, exercise, health and things in general. It opened me up to a whole range of new opportunities and possibilities. None of this would have happened without that diagnosis. My mindset has changed and I am much more positive person as a result.
What’s your least favourite form of transport?
I suppose it would have to be the MTR. It is underground and people seem so distant. Everyone one seems so lost in their own little world. It all seems very rushed but also impersonal. There’s nothing to look at, no scenery and everyone is playing with their mobile phones. They look like a bunch of zombies. Having said that, though, I do love the efficiency of the MTR. It gets you where you need to go and quickly.
Are you a sports fan?
Yes, I certainly am. I love golf, snow skiing, snowboarding and many other outdoor sports. Essentially, I am an outdoors person. As a family, we go snowboarding in Japan and the kids love it. All of the other activities that follow a day out on the slopes are also great fun in Japan.
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Which clubs are you currently a member of?
The China Club, the Jockey Club and the Royal Hong Kong Golf Club – those are the primary ones. I can also play golf at the Deep Water Bay Golf Club, which is very convenient for me. You meet a lot of business in the early morning, getting in a quick few holes before heading off for their hectic schedules.
Would you say you enjoyed fancy dress parties?
Definitely not. I don’t mind taking my youngest to one, but I am something of an introvert. Parties drain my energy. Strangely, I get far more energised during my “alone time”. This is when I can think and create. I am not good at mingling and making small talk.
Did you enjoy school?
I attended Marymount Secondary School and I didn’t like it. Later, I went to Canada for grades 12 and 13. It wasn’t until I began studying for my MBA that I actually began to start enjoying studying. The whole format was very different though. I had to do a lot of research, there were group discussions and everything was far more interactive than within the traditional education system.  That is when it really began to appeal to me.
Where do your children go to school?
The two teenagers go to ISF (Independent School Foundation) in Cyberport. They are in the seventh and eighth grade. My youngest attends Highgate House up on the Peak. There they use the Waldorf Method of teaching. I really like that because they allow the kids to experiment and be creative – they really nurture them.
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What keeps you awake at night?
I am quite a creative person. When I have a new project I find that I can’t stop thinking about new ideas, even after I’ve gone to bed. I get so excited that I can’t sleep. I want to wake everyone up to brainstorm these new ideas. It’s not worry or nerves that keeps me awake but my creative juices. I end up sending out emails to my staff in the middle of night – it’s crazy. I suppose I am a very spontaneous person. I certainly believe in the “power of now.”
Can you play chess?
I have a weekly chess game with my teacher every Thursday. I love the strategy and planning that goes into a good game of chess. I enjoy the possibilities that arise as you plan which is the most advantageous move to make. Studying how other people plan and implement their moves is also a fascinating exercise. It mimics a lot of what happens in real life and can help when strategising in a business environment. I never used to think in this way before I started playing chess, but I’ve found it an enormous help in my business of late. It’s really opened up my mind to explore new possibilities and different avenues.
Which do you consider to be the most over-paid profession?
I think a lot of celebrities get paid far too much for what they do. While they create stories and content, for sure, sometimes what they are producing is of questionable value to society in general. Many of these people have a great deal of power and influence and it could be channelled in far more useful and productive directions. Instead they often get paid enormous amounts of money to help promote things like watches or beauty products. That seems like such a waste.
What do you want to be remembered for?
I believe that, with a little help and encouragement, we can all help others to exceed beyond their perceived potential. It’s something I am always trying to achieve. So, I’d like to be remembered as someone who was always trying to help others succeed and to shine.
Do you keep a diary?
No, not now. I use my Instagram account as a type of pictorial diary. The pictures help me remember what I did and also how I felt at a specific time. It seems to be a far better memory aid than a diary ever used to be.
Apart from your current role, is there another job that you would like to do?
I’d love to be a life coach – something similar to the role Anthony Robbins fulfils. I read his books when I was quite young. If I can’t help empower people physically then I’d like to empower them mentally. Leadership training would be the ideal role for me.
English or Cantonese?
I am fluent in both and feel at ease with either. I suppose it all depends on who I am dealing. When it comes to more emotional issues, I find I switch to Cantonese.
Thank you

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Natural ways to balance hormones

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Natural ways to balance hormones

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