Menstrual irregularities and menopausal disorders - Nutritionist's Column Vol.27

November 02, 2020

COLUMN

If you've recently noticed that your skin is swelling easily, or that you have acne, have you ever noticed that it's your period?
A woman's body has a rhythm, and not only menstruation and pregnancy, but the body and mind are greatly influenced by hormonal balance.
The menstrual rhythm is created by the secretion of two female hormones: the follicular hormone (estrogen) and the luteal hormone (progesterone).

1. What is follicular hormone (estrogen)?

This is a hormone that acts on the uterus to thicken the uterine lining, which serves as a bed for the fertilized egg.
It is also a hormone that creates femininity and is involved in breast development and the functioning of the skin, bones, muscles, brain, and autonomic nervous system.
This hormone helps maintain firm, lustrous skin and protects against lifestyle-related diseases such as osteoporosis.
Secretion increases during puberty, peaks in your 30s, and then decreases during menopause.

2. Progesterone

This hormone helps to prepare the uterine lining for implantation of a fertilized egg and aids in pregnancy.
It also works to increase body temperature.
If you become pregnant, its secretion continues, creating an environment in the uterus that is conducive to the baby's development.
If you are not pregnant, the amount of secretion decreases and helps expel the uterine lining from the body.
During your period, your body produces a lot of progesterone, which can make you feel bloated, want to eat a lot, and feel sleepy.

Hormones also affect a woman's body and mind.
During the premenstrual period, the effect of the luteal hormone (progesterone) is strong.
Symptoms include swelling, constipation, and headaches, and you may feel irritable or anxious, which is not a good thing.
The various physical and mental discomforts that begin about 3 to 10 days before menstruation are also known as PMS (premenstrual syndrome).

＜Symptoms appearing in the body＞

Chest and abdominal bloating, constipation, headaches, stiff shoulders, swelling, rough skin, weight gain, fatigue, loss of appetite, overeating, insomnia, excessive sleepiness, etc.

＜Symptoms that appear in the mind＞

Irritability, anger, lethargy, depression, poor concentration, mood instability, etc.

During menstruation, the secretion of progesterone, a hormone that raises body temperature, stops, so your body temperature drops, your body becomes cold, and your blood circulation becomes poor.
I'm sure many of you have experienced headaches, anemia, and physical fatigue.
It's a time when your mind also feels a bit sluggish.
As your period comes to an end, the secretion of the follicular hormone (estrogen) begins, and your mood will gradually improve.

After menstruation, the secretion of the follicular hormone (estrogen), which brings out femininity, increases until the day of ovulation, making your skin and hair beautiful and your mind feel refreshed.

Two hormones control the body's functions unique to women and create the menstrual rhythm.
Generally, one menstrual cycle lasts about four weeks (28 to 30 days), and ovulation occurs approximately 14 days after the start of menstruation.
The cycle lasts from 25 to 38 days.
It is said that a deviation of about 2 to 5 days before or after the expected date is normal.
However, if you are under mental stress, take cold medicine, or have irregular lifestyle habits, your period may be off by about a week.
The menstrual period lasts for 3 to 7 days.
It is most prevalent on the second or third day and decreases from the fourth day onwards.
This is only a guideline for normal menstruation, so if you have concerns about heavy flow or short cycles, we recommend that you see a gynecologist for a checkup.

Women who have to deal with these cycles in life are truly delicate in both body and mind.
I think many people suffer from PMS symptoms, especially before their period.
The cause of PMS is not clearly understood, but it is thought that one cause is fluctuations in the secretion of female hormones that can lead to abnormalities in hormones and neurotransmitters in the brain. However, it is also influenced by factors such as stress, so it is believed that many factors are involved in PMS.

It is said that in order to improve symptoms even slightly, it is important to eat three meals a day regularly.
For example, skipping meals can cause the brain to lack energy, which can lead to a decrease in concentration and performance.
Even when you don't have an appetite, try to eat things that you can eat without stress, such as yogurt, bananas, and smoothies.
It is also recommended to avoid caffeine and alcohol.
Before your period, it's important to eat a diet that takes your body into consideration, such as reducing your intake of caffeine-containing beverages such as coffee and tea, and limiting your alcohol intake to a moderate amount.

Next, we will explain the nutrients that are said to relieve PMS symptoms.

a. Magnesium Magnesium is a nutrient that helps in muscle contraction, nerve signal transmission, and regulating body temperature and blood pressure.
Ingredients) It is found in high amounts in buckwheat, spinach, hijiki seaweed, bananas, almonds, natto, and clams.

b. Calcium Calcium is a nutrient that not only helps keep bones strong, but is also needed for muscle contraction and for nerves to send messages between the brain and the rest of the body.
Ingredients) It is found in high amounts in milk, cheese, yogurt, tofu, dried small sardines, dried sardines, komatsuna, and spinach.

c. Vitamin B6
Vitamin B6 helps metabolize neurotransmitters and is involved in hormone regulation, and some studies have shown that it can help with mental health and relieve abdominal bloating.
Ingredients) It is found in high amounts in tuna, bonito, sardines, liver, brown rice, avocados, and bananas.

d. Tryptophan Tryptophan is an amino acid that is a component of serotonin, also known as the "happiness hormone." It is said that a decrease in serotonin can cause symptoms such as irritability, anxiety, and depression.
Ingredients) It is found in high amounts in milk, cheese, kinako (roasted soybean flour), soybeans, tofu, chicken breast, chicken tenderloin, and pork tenderloin.

In addition to diet, it is also important to be conscious of living a regular life, including doing moderate exercise and stretching, and getting enough sleep.

Irregular periods are caused by a disruption in the two female hormones that regulate the menstrual cycle. Hormonal balance tends to become disrupted during adolescence, when hormone secretion increases, and during menopause around the age of 50, when secretion decreases.

It is generally said that hormone balance stabilizes in people in their 20s and 30s, but in fact, the number of people suffering from disorders like this is increasing.
Irregular lifestyles, excessive dieting, strenuous exercise, strong stress, etc. can disrupt hormonal balance and disrupt the menstrual cycle.
It is also said that side effects of medication are one of the causes of delayed menstruation, so if you notice that your period is delayed unlike usual, we recommend that you visit a hospital immediately.

If you have irregular periods, from a dietary standpoint, it is recommended that you first review your iron intake.
Iron deficiency can cause irregular periods.
If you are prone to anemia, you should be especially conscious of your iron intake.
It is also important to actively take in vitamin B6, which is involved in estrogen metabolism and regulates hormone balance, vitamin E, which improves blood circulation and structure, and isoflavones, which have a similar effect to the female hormone estrogen.

Female hormone levels fluctuate throughout life.
As puberty approaches, estrogen production increases and menstruation begins.
The 20s and 30s are the period of maturity when female hormones are most stable.
During the perimenopause, female hormones decrease rapidly, and if the mind and body cannot keep up with these changes, discomfort can occur.
This refers to the period of approximately 10 years, including the 5 years before and after menopause.
The average person goes through menopause around the age of 50, which is generally thought to be between 45 and 55 years old.

Menopausal symptoms occur when ovarian function declines and estrogen secretion drops sharply during menopause.
The various bodily functions that were previously regulated by estrogen no longer function as effectively as they should when estrogen levels decrease.
Furthermore, when the brain detects a decrease in estrogen, it sends a command to the ovaries to secrete more estrogen, but since the ovaries with reduced function do not secrete enough estrogen, hormone balance is disrupted and the autonomic nervous system, which controls blood circulation, digestion and absorption, and body temperature regulation, becomes dysfunctional.

The autonomic nervous system is divided into two parts: the sympathetic nervous system and the parasympathetic nervous system. The sympathetic nervous system activates the body by increasing the heart rate and constricting blood vessels, while the parasympathetic nervous system relaxes the body by decreasing the heart rate and expanding blood vessels.

This, combined with the changes in the body and mind that come with aging, causes menopausal symptoms.

Specific symptoms of menopause include hot flashes, facial flushing, palpitations, sweating, headaches, dizziness, stiff shoulders, back pain, joint pain, fatigue, and cold legs and hips.
Mental symptoms include irritability, anxiety, insomnia, depression, and lack of energy.
It is also said that the risk of developing dyslipidemia, high blood pressure, arteriosclerosis, osteoporosis, etc. increases after menopause.
It is also important to review your diet and exercise habits as a measure against lifestyle-related diseases.
It is also said that for obese women, menopausal symptoms can be improved by improving diet and exercise.

Nutrients that you should actively take in include soy isoflavones, which are attracting attention for their effects similar to female hormones, B vitamins which maintain normal nerve function, zinc which activates the secretion of female hormones, and dietary fiber which improves the intestinal environment, strengthens the immune system, and regulates the autonomic nervous system.

Menopause is a physical change that everyone experiences, but it is important to have the right knowledge about drug therapy, psychological therapy, diet therapy, exercise therapy, etc., to listen to your own body and mind, and maintain a positive attitude.

Why not try incorporating mindful eating into your daily life?
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Nutritionist, Food Education Instructor, Food 6th Industrialization Producer Level 4
Ayako Ishihara

A nutritional advisor in the healthcare field and an agribusiness professional.
She is involved in a variety of activities specializing in the fields of beauty and health, including giving lectures to Miss World Japan candidates.

With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which opens outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in the promotion of local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, training planning and management, etc. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate them more effectively into consumer health.

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