女性荷尔蒙健康的祖传智慧，第 1 部分

祖先生活的人类

地球上还留存着一些传统人类，他们的生活和饮食习惯已经延续了数千年。虽然他们无法获得现代先进的医疗保健服务，但他们几乎没有退行性疾病，也不需要长期服用药物。研究表明，他们拥有健康、平衡的微生物群和功能良好的生殖系统。它们似乎是通过以下方式实现这一点的

• 摄入营养丰富的饮食，以动物性食物为主
• 体验与地球和彼此的深层联系
• 拥有支持性的社会和家庭网络
• 几乎不接触电磁场、永久/有毒化学物质或空气污染
• 终生保持活跃，总体压力较小
• 每天沐浴在自然光下，晚上有篝火照明
• 经常暴露在寒冷或炎热的环境中

科学研究表明，这些生活方式有助于调节人体的昼夜节律、健康的新陈代谢、平衡的荷尔蒙和生殖功能、良好的睡眠、氧化还原潜能、压力管理以及天然的高 "感觉良好 "荷尔蒙。

第 1 部分 - 光、饮食和联系

灯光

Exposure to natural light is one of the most important factors when considering hormonal health. We evolved outside, and ancestrally living humans still spend the bulk of their time outdoors. Safe, natural light exposure, particularly through our eyes and into the brain via the suprachiasmatic nucleus (the circadian pacemaker), is key to the balance of our hormones and neurotransmitters and our circadian rhythm—it’s not just about vitamin D! The circadian rhythm is the 24-hour internal clock that regulates our sleep/wake cycle through hormones like melatonin (sleep) and cortisol (wake).

Put simply, the changing spectrums and amounts of UV, blue, and bright light in the sunlight throughout the day help to trigger the release of the right hormones and neurotransmitters at the right time, and the red and infrared spectrums benefit our mitochondria and hormone production.

荷尔蒙和昼夜节律紊乱带来的负面影响与慢性疾病有关，尤其是代谢功能障碍和血糖失衡。它还可能导致生殖问题，在任何生命阶段都可能表现为睡眠不佳、情绪低落、易怒、忧心忡忡等。在围绝经期，这些问题会更加严重，同时还会出现体内温度波动、关节僵硬、脑迷糊、易怒等症状。

此外，闪烁是大多数人造光源的特性，会对人体健康造成危害--太阳光没有闪烁。我们最近才把所有灯泡从白炽灯（宽光谱、低强度、低闪烁光）换成发光二极管（窄带、蓝光、高强度、高闪烁），因此研究表明，现代人可能缺乏红外线，甚至可能缺乏紫外线！

• 阳光能刺激细胞褪黑激素和感觉良好的荷尔蒙和光产物，有助于免疫健康、身体舒适和精力充沛。
• 阳光有助于提高孕酮和睾酮水平，促进健康生殖，并有助于管理一氧化氮水平，这对心血管系统非常重要。
• 我们从夏季安全的正午阳光照射中获取维生素 D3，这也有助于生殖和孕酮的产生。
• 阳光中的红外线有助于在血管（对健康的血液流动至关重要）和细胞内外产生排除区水，以支持能量的产生。
• 阳光有助于人体平衡氘（重氢）水平、体内微生物群（各类微生物对自然光/暗周期做出反应）、血糖等。
• 研究发现，缺乏日照与更年期过渡更早、症状更强烈有关。这意味着，阳光照射不足几乎肯定会对妇女整个生育期的生殖健康产生不利影响。这些研究和许多其他研究表明，我们从太阳中获得的自然光不足，尤其是在清晨，而在入夜后，我们从现代灯泡和设备屏幕中获得的人造光过多。

A lumen is the measurement of light emitted, while lux is the intensity of the light on a surface. There is research showing that daily exposure to strong lux (brightness of the light in our environment) is just as important as the exposure to the full spectrums of sunlight over the course of the day. Research has shown that brighter days and darker nights are associated with a 40% decrease in earlier all-cause mortality. Sunlight, even on a cloudy day, is brighter than the light in our home or office, and a lack of exposure to bright lux during daylight hours, and then a lack of low lux after sunset contribute to issues with sleep. There is even evidence to suggest that very bright fire or candlelight at night can contribute to poor sleep, which indicates that some of us may need to avoid all but the lowest lux light at night while we recover our circadian health.

In terms of infrared to blue ratios in light, sunlight is 3:1 in the early morning and evening, and 1:1 at midday; whereas firelight, candlelight, and incandescent bulbs are 10:1, which makes them very good sources of infrared after dark, so experimenting with the dimness/brightness of candlelight may be beneficial. Sleep is key to hormonal and overall health and getting the right cues from the sun and the darkness supports melatonin production and sound sleep.

Speaking of sleep, because there are multiple factors that can affect an individual’s sleep patterns, there may be other things to consider beyond the aspects mentioned in this series of articles; however, a few hormonal tips include making sure you leave enough hours between bedtime and waking (8-10 hours); aiming for getting to sleep by 9 or 10 pm at the latest—the earlier, the better; taking note of seasonality—winter is a time for more sleep and rest.

Having effective sleep hygiene and getting to bed early wherever possible will help a lot. You may find that adopting the sunlight and circadian health part of the hunter-gatherer lifestyle will automatically help you get to sleep earlier, and, consequently, be able to rise earlier. “Sunrise; sunlight; sunset; sleep; repeat.”

因此，如果你能让太阳光成为你每天清晨看到的第一道光线，在戴太阳镜时更有辨别力（例如，只在开车、滑雪或划船时戴），如果你不能更换灯泡，就在黑暗中尝试琥珀色/红色的蓝光阻隔眼镜，白天尽可能多地到户外活动，以及其他美妙的阳光疗法，你可能会发现你的昼夜节律健康和荷尔蒙健康都得到了很大的支持。

注意：新西兰和澳大利亚的阳光非常猛烈，因此在夏天的正午时分，皮肤较白的人一定要注意防晒，如有疑问，请遮盖起来，躲到阴凉处（您仍然会受到自然光的照射），或在裸露的皮肤上使用天然防晒霜。即使是肤色黝黑的狩猎采集者也会在中午时分寻找阴凉处。防晒霜可能会有问题，因为它可以阻挡紫外线，但会让高能量的蓝光等进入皮肤，从而阻碍皮肤中保护物质（包括黑色素）的生成。所有紫外线都可能导致光老化，因此皮肤较白的人即使在晨光中也要小心--戴帽子！

集中智慧：

• 青少年和青春期：帮助他们与自然光建立合理的关系。限制他们晚上看屏幕的时间，引导他们将晚上的睡眠时间提前，这样他们就不会养成睡懒觉的习惯，也就不会错过早晨必不可少的红外线和日常亮光。
• 生育年龄和生育能力：健康的阳光照射与健康的生育能力有关。养成清晨接受红外线和 UVA 照射的习惯，以促进荷尔蒙平衡。如果你在办公室工作，可以在办公桌旁边放一盏白炽灯。
• 孕期：孕期晒太阳能让婴儿更健康，减少早产。夏天穿轻薄的衣服防晒，但不要惧怕阳光--孕妇的肚子会根据孕期的不同阶段吸收适当光谱的阳光。
• 更年期：考虑光疗。红光和红外光对情绪、睡眠、荷尔蒙、关节、皮肤健康、血液循环和放松都有帮助。但阳光中的完整光谱确实无可替代......而且是免费的！日出、清晨的 UVA、中午的强光、入夜后的火光或蓝光阻挡都将是你最好的朋友。

饮食

Diet also plays a massive role in our health. When thinking about what constitutes a healthy diet, we might want to move away from the diet wars and dogma and simply think about what we need to nourish, protect, and energise our bodies. We would want to get amino acids (proteins), essential fats, minerals, vitamins, energy substrates (fat/carbs), and co-factors from real foods as much as possible. We might want to learn to prepare these foods in traditional ways to maximise bioavailability.

We might wish to eat according to our ancestry and what sort of environment our ancestors lived in but also with adaptations to what is local and seasonal where we live now. We might want to watch our metabolic health and liver and thyroid function and consider getting professional guidance for our bio-individuality if we have issues. Our metabolic health simply refers to the biochemical process of turning food into fuel for the body and how our mitochondria are functioning.

世界各地过着祖先生活方式的人类有以下共同的饮食习惯（均有科学研究支持......）：

• 他们就地取材，按季节饮食。
• 他们不吃精制、变性和现代超加工食品。
• 他们优先考虑营养丰富的动物性食物，包括内脏、动物脂肪、鸡蛋、生乳制品、贝类和鱼卵等。这些食物中含有对生殖激素和新陈代谢健康至关重要的基本成分和生物可利用的微量营养素。
• 他们生吃一些动物性食物，烹饪或发酵（解毒）植物性食物。
• 他们食用乳发酵调味品和饮料。发酵剂比纤维更有利于微生物群的健康和平衡。
• 它们食用动物脂肪是为了获得必需的脂溶性维生素（A、D3、K2 和 E）、胆固醇、DHA、EPA、C15、花生四烯酸和其他健康脂肪酸。植物脂肪会消耗这些脂肪酸，造成欧米伽的失衡和亚油酸的过度摄入。
• 它们不使用对人体新陈代谢和荷尔蒙健康有害的种子油/植物油或精制糖。
• 他们大量使用未经提炼的全盐，通常是海盐。令人惊讶的是，全盐（和钠）的低摄入量与经前和怀孕问题、雌激素过多、水肿、低能量等有关。
• 他们将凝胶状的骨头和结缔组织汤制成汤、炖菜、肉汁和酱汁，并每天饮用这种富含胶原蛋白的肉汤。
• 他们中经常吃植物种子--谷物、豆类、种子和坚果--的人不多，但即使吃，他们也会花时间浸泡和发酵，以尽量减少抗营养素，提高消化率。在研究小组中，他们吃的种子食物越少，他们就越健康、越长寿...

有趣的是，最近对传统和史前人类群体狩猎习惯的研究发现，女性有意识地从事狩猎活动，拥有 "工具包 "和喜爱的武器。甚至祖母也是熟练的狩猎者，并被誉为狩猎和捕猎的最佳老师（这也是女性更年期后寿命延长的潜在原因）。参见 3 位女士与女性荷尔蒙生命周期，第 3 部分 - 更年期).

Biased scientists have previously dismissed prehistoric female hunting prowess, even when they find plenty of historical evidence to the contrary—females buried with hunting weapons, etc. Another recent study concluded that prehistoric hunting, even for big game and megafauna, was a gender-neutral process. Both men and women have been found to be buried with their hunting weapons.

集中智慧：

• 青少年和青春期：传统人类注重动物脂肪中的欧米茄、脂溶性维生素和胆固醇（性激素的前体）。如果您担心动物脂肪，请不要... 查看 "脂肪分为饱和脂肪和不饱和脂肪。知道区别吗？"了解脂肪的皮毛。他们还会让孩子品尝发酵食品。此外，所有矿物质都是必需的，但碘的摄入量和甲状腺的健康在青春期成为重点。
• 生殖期：传统人类限制饮酒，优先考虑肝脏健康，这样才能正确代谢荷尔蒙。吃一顿含有蛋白质和脂肪的营养早餐，是大脑、甲状腺和荷尔蒙充盈的二级昼夜节律信号--经常不吃早餐会导致新陈代谢减慢和体重增加。食用动物蛋白有助于孕酮的分泌。在一天的另一端，睡前 3-4 小时停止进食，以保证睡眠质量。参见 良好的健康周期平衡 草药荷尔蒙支持或 Good Health Pro Flora Care 为泌尿生殖系统微生物群提供支持。
• 生育能力：传统饮食强调在男性和女性受孕前和怀孕期间摄入营养丰富的内脏（尤其是肝脏）和/或海鲜（鱼子是生殖的动力源泉）以及动物脂肪，以增加营养。
• Menopause: Traditional humans utilise protein and collagen-rich foods like bone broth to support joints, bone strength, connective tissue health, and blood sugar balance, and animal fats for the brain, hormones, heart, joints, and skin. Bone health is not just about calcium intake – bones can be well-mineralised but brittle due to loss of collagen (protein) structure, so animal proteins are favoured along with minerals. Make sure digestion is optimised to facilitate absorption and that metabolism is healthy, as metabolic health appears to affect perimenopausal symptomatology.
• If you haven’t already, get rid of seed/vegetable oils from your diet, which will be a big help. Animal fats have been shown in research to support and protect liver function, which is so important for hormonal health. See 好健康 Peri-Meno+ 用于围绝经期草药支持。

连接

Traditional groups and hunter/gatherer societies are known to have very supportive families and communities. They are comfortable with being physically close to each other, and introversion is unheard of. Intimacy allows for feel-good hormones and neurotransmitters like oxytocin (“the cuddle hormone”) to be produced more readily in the body, controlling stress and increasing feelings of well-being and satisfaction with life. We even share microbiomes with those we connect with.

Scientific research has even found a role for social interaction and emotional support in managing cortisol. As human animals, we are supposed to feel good every day, but in the western world, many of us are using food, alcohol, drugs, TV, and social media to cope with the separation and lack of connection inherent in modern lifestyles. Additionally, poor diet, lack of sunlight, etc., will also affect the ability to attain a natural feeling of “bliss.”

We now know the importance of having a connection to loved ones, self-love and mana (respect), and a strong social and familial support network for overall health. Research shows that our connection to ourselves and others supports hormone balance. Our thoughts are known to influence our physiology, and so thinking good thoughts (positive self-talk) is also key.

Learning new skills is important for brain health as we age, and that can only help our hormonal function. Having purpose and enjoying creative endeavours can enhance a sense of connection, and techniques to connect with your inner child (inner bonding) can strengthen heart-centred communication. We can create energy in our body and support our feel-good chemicals by having a regular loving and caring practice for self.

在整个育龄期，练习内在联系和自我保健、每天都有目标感和/或进行创造性或教育性练习、建立社交关系和加强家庭纽带，这些都有助于女性荷尔蒙的平衡，帮助女性更顺利地度过更年期。

There is also evidence to suggest that our connection to the earth and nature is important for our health. There are traditional humans who still walk barefoot on the earth or use natural materials for footwear and live within the natural environment. Research shows that regular barefoot grounding, or earthing, can support our circadian rhythm and biological clock, which supports our female hormones.

Grounding and being in nature have been shown to benefit the human microbiome as well as our mood, immune health, and hormones, because we can become exposed to all sorts of spores and microbes and natural sounds. Our brain waves show an increase in the relaxed state “alpha” brain waves when we are grounded or in nature, which is one of the reasons we experience a sense of calm when we walk in the bush or forest (“forest bathing”) or barefoot at the beach.

Swimming in natural bodies of water is the ultimate in grounding, and it gets you outside and into some cool or cold water (see 第二部分).

集中智慧：

• 青少年和青春期：自爱是预测健康最有力的因素之一。教会他们自爱和自尊，让他们学会建设性和积极的自我对话（思想），你将为他们的一生打下坚实的基础。
• 各个年龄阶段的成年人都可以从学习自爱技巧中获益，比如建立内在联系和实施自我保健程序，这可以帮助你与他人建立联系。
• 赤脚在草地或海滩上行走，每天只需 30-60 分钟，各个年龄阶段的人都能从中受益。
• 喜欢冒险的人可能希望将冷水浴、森林浴和清晨的日光浴与脚踏实地结合起来。

如果您对自己的生殖和/或荷尔蒙生活的任何部分有任何担忧，请去看全科医生，或与自然健康专业人士联系，以定制个性化的饮食、生活方式和草药补充剂。

参见 女性荷尔蒙健康的祖传智慧，第 2 部分

以及妇女健康系列的其他内容：

3 位女士与女性荷尔蒙生命周期，第 1 部分 - 初潮

3 位女士与女性荷尔蒙生命周期，第 2 部分 - 月经

3 位女士与女性荷尔蒙生命周期，第 3 部分 - 更年期

女性微生物群