Male and female hormones - Nutritionist's Column Vol.89
Hormones are substances in our bodies that are essential for maintaining our health.
I have covered hormones several times in the past, but this time I would like to talk about the hormonal differences between men and women and how to deal with menopausal symptoms.
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What are hormones?
The human body has two interacting control functions.
One is the autonomic nervous system, and the other is hormones , which is the theme of this article.
Our bodies are made up of a huge number of trillions of cells.
Hormones are responsible for regulating and balancing the functions of each cell.
It has a major impact on the body's mind and body, not only on bodily functions such as reproduction, regulation of growth and maturation, sleep, appetite, and energy metabolism (storage and consumption), but also on stress responses and emotions.
For example, even when there are changes in the external or internal environment of the body, such as hot or cold, it is hormones that allow the body to always function in the same way.
Hormones are produced by endocrine glands – such as the pituitary gland, thyroid gland, adrenal glands, liver, heart, pancreas, kidneys and gonads – and are transmitted through the bloodstream to affect various tissues and organs in the body.
Hormonal balance is one of the most important factors for humans because it can lead to abnormalities in bodily functions and metabolic processes.
Hormonal differences between men and women
Among the various hormones, I would like to focus on the hormones secreted from the reproductive glands.
It is a hormone secreted primarily by the ovaries and testes and plays an important role in regulating sexual development and reproductive function.
The main reproductive hormones are the male hormone testosterone and the female hormones estrogen and progesterone .
Male and female hormones are secreted in different amounts depending on the gender, but both hormones have necessary roles in both sexes.
Men and women have different bodily structures and functions because of the different types and amounts of hormones secreted in their bodies.
In addition, men and women have different basal metabolic rates, muscle mass, bone density, and other factors, and their body fat percentages also differ.
For example, women tend to store more fat than men, and men tend to have more muscle mass than women.
Therefore, men and women have different approaches to exercise and diet.
These hormones are not only involved in sexual development, but also affect your entire body, regulating bone density, brain function, and the health of your skin and hair.
In addition, an imbalance in hormones secreted by the sexes can cause a variety of physical and mental problems.
What is the male hormone (testosterone)?
It is secreted from the testicles and is involved in male physical development, muscle development, sperm production, sexual desire, increased muscle mass, and maintaining bone density.
It also plays a role in the production of sperm, bone formation, fat metabolism, and red blood cell production.
Men's testosterone production peaks in their 20s, and then slowly declines with age.
Symptoms vary widely from person to person, but it is said that men in their 40s to 60s experience a variety of physical and mental changes as secretion declines.
For example, it can affect fat metabolism, leading to a loss of muscle mass and an increase in fat mass.
Other symptoms include fatigue, lethargy, dull skin and hair, and mentally, decreased motivation and concentration, as well as decreased sexual function and desire.
Testosterone is actually present in both men and women, but it is known as the male hormone because it is secreted in greater amounts in men.
What are female hormones (estrogen, progesterone)?
The female hormones estrogen and progesterone are linked to menstruation and change the balance of their respective secretions at regular intervals.
* Estrogen <br data-mce-fragment="1">Related to femininity. It is involved in a woman's menstrual cycle, pregnancy, lactation after childbirth, and maintaining bone density.
It is produced in the ovaries and influences female reproductive development, menstrual cycle, bone density, brain function, and cardiovascular health.
During puberty, the ovaries begin to secrete estrogen.
During the menstrual cycle, estrogen levels rise and peak just before ovulation.
*Progesterone <br data-mce-fragment="1">Progesterone is necessary to maintain pregnancy and is involved in the growth of the endometrium and fetal development.
It is produced in the ovaries and secretes progesterone during early pregnancy to promote fetal growth.
It promotes the growth of the uterine lining and aids in the implantation of a fertilized egg.
Both of these hormones play an essential role in maintaining a woman's health.
However, when a woman enters menopause, the ovaries begin to produce less hormone, lowering the levels of estrogen and progesterone.
This can lead to feminine fluctuations such as irritability, anxiety, and sudden sweating.
It may also have adverse health effects, such as reduced bone density and increased risk of cardiovascular disease.
Menopausal disorders in both men and women
If you continue to experience vague symptoms such as sudden hot flashes or sweating even though you are not sick, it may be that you are suffering from menopausal symptoms caused by a decrease in hormones.
In particular, menopausal symptoms caused by a decrease in male hormones due to aging are called LOH syndrome, and recently it has become known that menopausal symptoms that are often thought to be unique to women can also be experienced by men.
Women experience menopausal symptoms five years before and after menopause and then the symptoms gradually subside, whereas in men the symptoms gradually begin to appear after the age of 40 as male hormones begin to decrease, making it difficult for them to realize when the symptoms begin or end.
Recommendations for reviewing and improving lifestyle habits to alleviate menopausal symptoms
Menopause can happen to anyone.
When dealing with menopausal symptoms, be sure to review the following four lifestyle habits.
1. Build a body that can withstand stress
When you are stressed, various stress hormones are released.
This affects the circulatory system, respiratory system, digestive system, and immune system, causing palpitations, shortness of breath, loss of appetite, fatigue, and the strain on the body can disrupt hormonal balance.
Take time to consciously relax through deep breathing, meditation, yoga, aromatherapy, or other stress-reducing practices.
2. Get into the habit of exercising
When you are under constant stress, your breathing becomes shallow and blood flow becomes poor.
Aerobic exercise such as walking deepens breathing and improves blood circulation, so incorporating regular exercise can also help relieve menopausal symptoms.
Improving blood circulation and metabolism can also have a positive effect on hormones, so it is important to make light exercise a habit in your daily life.
3. Live a regular and well-balanced life
Disruption in daily routine can also exacerbate menopausal symptoms.
It is said that sleep disorders such as insomnia are themselves a symptom of menopause, but if this continues, it can lead to fatigue and cause stress to both the body and mind.
It is also important to improve the quality of your sleep by getting into the habit of going to bed early and getting up early, and by taking time to relax before going to bed.
4. Review your diet
During menopause, your appetite may decrease and your eating habits may become irregular.
This can result in an inadequate intake of nutrients, which can often worsen symptoms.
This is also a time when people are more susceptible to developing lifestyle-related diseases such as high blood pressure and diabetes, so it is important to review your diet.
Below are the nutrients we recommend taking depending on the hormonal characteristics of men and women.
*Men and diet <br data-mce-fragment="1">High-quality protein, zinc, and vitamins support men's testosterone production.
In particular, a zinc deficiency can lead to poor functioning of the testicles and prostate, and reduced testosterone production.
Foods that are high in zinc include oysters, seafood, and nuts. It is more efficiently absorbed when taken together with vitamin C (acerola, green tea, parsley, etc.).
-> GRØN Protein Blend Criollo Berries, which contains protein, zinc and vitamin C
*Women and diet <br data-mce-fragment="1">Soy isoflavones are said to be a type of plant estrogens because their chemical structure is similar to the female hormone (estrogen), so be sure to actively consume soy products.
As this is also the time of year when calcium deficiency can occur, to prevent osteoporosis, it is recommended that you take calcium from milk or small fish, as well as vitamin D (from wood ear mushrooms, sardines, maitake mushrooms, etc.) and magnesium (from green laver, wakame seaweed, kelp, etc.), which help with calcium absorption.
-> GRØN Protein Blend containing soy isoflavones Green Monster / Red Heat
-> GRØN Protein Blend Golden Warrior with Vitamin D
If you are experiencing severe menopausal symptoms, it is important to consult a doctor and receive appropriate treatment.
While it may be difficult to prevent menopausal symptoms, lifestyle changes can not only reduce symptoms but also promote a healthier lifestyle.
Hormones fluctuate greatly depending on age, health condition, lifestyle, etc.
Use hormone function to your advantage and live a healthy life every day.
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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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