Hormonal balance after 40: how to support

Hormonal balance after 40: how to support

I. Introduction: Hormonal changes in the fourth decade

After 40 years, significant hormonal restructuring begins in the human body. These changes occur gradually and individually, but they inevitably affect the physical and emotional state. Understanding these processes and taking measures to maintain hormonal balance is extremely important for maintaining health and quality of life.

II. Women’s hormonal balance after 40: prenopause and menopause

In women, after 40 years, the period of preenopause begins, which is characterized by a decrease in the production of estrogen and progesterone ovaries. This period can last several years and is accompanied by a number of unpleasant symptoms.

A. The main hormonal changes:

1. Reduction of estrogens: Estrogen plays an important role in maintaining bone health, cardiovascular system, skin and mucous membranes. A decrease in its level leads to symptoms such as flare, night sweating, dry vagina, mood changes and sleep problems. Estrogen also affects cognitive functions, such as memory and concentration.

2. Reduced progesterone: Progesterone, in addition to its role in the reproductive system, also has a calming effect and promotes healthy sleep. A decrease in the level of progesterone can aggravate sleep problems and cause anxiety.

3. Changes in the level of FSH and LH: The follicle -stimulating hormone (FSH) and luteinizing hormone (LH) are produced by the pituitary gland and regulate the ovarian operation. A decrease in ovarian function leads to an increase in the level of FSH and LH, since the pituitary gland is trying to stimulate their work.

4. Changes in the level of testosterone: Although testosterone is considered a male hormone, it is also present in a woman’s body and plays an important role in sexual drive, energy and muscle mass. With age, the level of testosterone can also decrease, which leads to fatigue and a decrease in libido.

B. Symptoms of preenopause and menopause:

1. Tucks: The feeling of sudden heat, which spreads along the upper body and is accompanied by redness of the skin and sweating.

2. Night sweating: Intensive sweating during sleep, which can break the dream.

3. Dry vagina: A decrease in the production of estrogen leads to thinning and dryness of the vaginal mucosa, which can cause discomfort during intercourse.

4. Mood changes: Irritability, anxiety, depression, mood swings.

5. Sleep problems: Insomnia, frequent awakening at night.

6. Weight gain: Decrease in metabolism and changes in the distribution of adipose tissue.

7. Memory deterioration and concentration: Forgetfulness, difficulties with concentration.

8. Libido decrease: Reducing sexual attraction.

9. Osteoporosis: A decrease in bone density, which increases the risk of fractures.

10. Cardiovascular diseases: A decrease in estrogen levels increases the risk of developing cardiovascular diseases.

C. Diagnosis of hormonal imbalance in women:

1. A history of anamnesis: The doctor asks the patient about her symptoms, menstrual cycle, medical history and drugs taken.

2. Physical examination: The doctor conducts a physical examination to assess the general health of health.

3. Blood tests:

   • FSG (follicle -stimulating hormone): An increased level of FSG indicates a decrease in ovarian function.
   • LH (luteinizing hormone): An increased level of LH also indicates a decrease in ovarian function.
   • Esradiol (E2): Measurement of estradiol levels allows you to evaluate the ovarian function.
   • Progesterone: The measurement of the level of progesterone allows us to evaluate ovulation.
   • Testosterone: Measurement of testosterone levels allows you to identify an excess or lack of this hormone.
   • TSH (thyrotropic hormone): To exclude thyroid diseases that can cause similar symptoms.

4. Other research: In some cases, additional studies can be required, such as densitometry (to assess the density of bone tissue) and ultrasound examination of the pelvic organs.

D. approaches to maintaining hormonal balance in women:

1. Hormone replacement therapy (ZGT): ZGT is an effective way to alleviate the symptoms of menopause and reduce the risk of osteoporosis and cardiovascular diseases. However, the ZGT also has risks, so the decision on its application should be made by the doctor individually for each patient, taking into account her health and contraindications.

2. Phytoestrogens: Phytoestrogens are plant compounds that have a weak estrogen effect. They can help alleviate the symptoms of menopause, but their effectiveness varies. The main sources of phytoestrogens: soy, flax, red clover.

3. Changes in the lifestyle:

   • Healthy nutrition: The use of a large amount of fruits, vegetables, whole grain products and low -fat sources of protein. Restriction of sugar consumption, processed products and alcohol.
   • Regular physical exercises: Physical exercises help maintain the health of bones, cardiovascular system and improve mood.
   • Sufficient sleep: It is important to sleep at least 7-8 hours a day.
   • Stress management: Stress can aggravate the symptoms of menopause. Methods such as yoga, meditation and breathing exercises are recommended.
   • Termination of smoking: Smoking negatively affects the hormonal balance and increases the risk of developing cardiovascular diseases and osteoporosis.

4. Alternative methods: Some women are relieved of the symptoms of menopause using alternative methods, such as acupuncture, homeopathy and herbalization. However, the effectiveness of these methods is not always confirmed by scientific research.

5. Vitamins and minerals: It is important to get a sufficient amount of vitamins and minerals, such as calcium, vitamin D, magnesium and vitamins of group B.

III. Male hormonal balance after 40: Andropauza

In men, after 40 years, hormonal changes also occur, which are called Andropauza or age -related androgenic deficiency (VAD). Although these changes are not as pronounced as in women during menopause, they can significantly affect the quality of life.

A. The main hormonal changes:

1. Dressing testosterone: Testosterone plays an important role in maintaining muscle mass, bone density, sexual function, energy and mood. With age, the level of testosterone decreases by about 1-2% per year, starting from 30 years.

2. Changes in the level of globulin connecting sex hormones (GSPG): GSPG binds testosterone in the blood, making it less active. With age, the GSPG level increases, which leads to a decrease in the level of free testosterone.

3. Improving estrogen levels: Estrogen is also produced in men, although in smaller quantities than women. With age, estrogen levels can increase relative to testosterone levels, which leads to hormone imbalance.

4. Reducing the level of DGEA (dehydrepiandrosterone): DGEA is the predecessor of testosterone and estrogen. With age, the level of DGEA decreases, which affects the general health of health.

B. Symptoms of Andropause:

1. Libido decrease: Reducing sexual attraction.

2. Erectile dysfunction: Difficulties with the achievement and maintenance of an erection.

3. Reducing muscle mass: Reducing muscle strength and endurance.

4. Increase fat mass: Accumulation of fat in the abdomen.

5. Fatigue: A sense of constant fatigue and lack of energy.

6. Mood changes: Irritability, depression, anxiety.

7. Sleep problems: Insomnia, frequent awakening at night.

8. Memory deterioration and concentration: Forgetfulness, difficulties with concentration.

9. Osteoporosis: A decrease in bone density, which increases the risk of fractures.

10. Increasing the risk of cardiovascular diseases: A decrease in testosterone levels increases the risk of developing cardiovascular diseases.

C. Diagnosis of hormonal imbalance in men:

1. A history of anamnesis: The doctor asks the patient about his symptoms, medical history and medications taken.

2. Physical examination: The doctor conducts a physical examination to assess the general health of health.

3. Blood tests:

   • General testosterone: Measurement of the general level of testosterone in the blood.
   • Free testosterone: Measuring the level of free testosterone, which is biologically active.
   • GSPG (globulin connecting sex hormones): Measurement of the level of GSPG to assess the amount of testosterone associated in the blood.
   • LH (luteinizing hormone): Measurement of the level of LH allows you to evaluate the function of the pituitary gland.
   • FSG (follicle -stimulating hormone): Measurement of the FSH level allows you to evaluate the function of the pituitary gland.
   • Esradiol (E2): Measurement of estradiol levels allows you to evaluate the balance of hormones.
   • Prolactin: To exclude the diseases of the pituitary gland.
   • TSH (thyrotropic hormone): To exclude thyroid diseases that can cause similar symptoms.
   • PSA (Prost-specific Antigen): To exclude prostate cancer before the start of replacement therapy with testosterone.

4. Other research: In some cases, additional studies may be required, such as densitometry (to assess the density of bone tissue) and ultrasound examination of the prostate gland.

D. approaches to maintaining hormonal balance in men:

1. Putting therapy with testosterone (ZTT): ZTT can be an effective way to alleviate the symptoms of Andropauza and improve the quality of life. However, ZTT also has risks, so the decision on its use should be made by a doctor individually for each patient, taking into account his health and contraindications.

2. Changes in the lifestyle:

   • Healthy nutrition: The use of a large amount of fruits, vegetables, whole grain products and low -fat sources of protein. Restriction of sugar consumption, processed products and alcohol. It is important to use foods rich in zinc and vitamin D, which are necessary for the production of testosterone.
   • Regular physical exercises: Power training is especially effective for increasing testosterone levels and increasing muscle mass.
   • Sufficient sleep: It is important to sleep at least 7-8 hours a day.
   • Stress management: Stress can reduce testosterone levels. Methods such as yoga, meditation and breathing exercises are recommended.
   • Termination of smoking: Smoking negatively affects the hormonal balance and increases the risk of developing cardiovascular diseases and other health problems.

3. Supplements: Some additives can help increase the level of testosterone, such as D-asparaginic acid, zinc, vitamin D and tribulus terrestris. However, before taking any additives, you need to consult a doctor.

4. Treatment of concomitant diseases: It is important to treat any concomitant diseases, such as diabetes, obesity and cardiovascular diseases that can affect hormonal balance.

IV. General recommendations for maintaining hormonal balance after 40

Regardless of gender, there are general recommendations that will help maintain hormonal balance after 40 years.

A. Healthy nutrition:

1. Balanced diet: Eat a variety of foods rich in nutrients. Include fruits, vegetables, whole grain products, low -fat protein sources and healthy fats in your diet.

2. Restriction of processed products: Avoid the use of processed products, fast food, sweet drinks and other products with a high sugar, salt and harmful fat content.

3. Maintaining a healthy weight: Maintaining a healthy weight is important for hormonal balance. Excess weight can lead to hormonal imbalance, especially to an increase in estrogen level in men and women.

4. A sufficient amount of fiber: Fiber helps regulate blood sugar and helps to remove excess hormones from the body.

5. Useful fats: Use products rich in useful fats, such as omega-3 fatty acids (fish, nuts, flax seeds).

B. Regular physical exercises:

1. Aerobic exercises: Do aerobic exercises, such as walking, running, swimming and riding a bicycle, at least 150 minutes a week.

2. Power training: Turn on strength training in your training program at least twice a week. Power training helps increase muscle mass and maintain bone density.

3. Flexibility and stretching: Exercises for flexibility and stretching help to improve joint mobility and reduce the risk of injuries.

C. A sufficient dream:

1. Regular sleep mode: Go to bed and wake up at the same time every day, even on the weekend.

2. Creating a favorable atmosphere for sleeping: Provide the dark, quiet and cool atmosphere in the bedroom.

3. Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.

4. Limit the use of electronic devices before bedtime: Blue light from electronic devices can suppress the production of melatonin, sleep hormone.

D. Stress management:

1. Relaxation methods: Practice relaxation methods such as yoga, meditation, breathing exercises and tai-chi.

2. Hobbies and interests: Take a pleasure that brings you and helps you relax.

3. Communication with loved ones: Maintain good relations with family and friends.

4. Professional help: If you experience severe stress or anxiety, seek help from a psychologist or psychotherapist.

E. Refusal of bad habits:

1. Termination of smoking: Smoking negatively affects the hormonal balance and increases the risk of developing many diseases.

2. Alcohol use restriction: Excessive alcohol consumption can violate the hormonal balance and lead to health problems.

F. Regular medical examinations:

1. A visit to a doctor: Regularly visit a doctor for preventive examinations and testing.

2. Discussion of symptoms: Discuss with the doctor any symptoms that bother you.

3. Hormonal level control: Regularly control the level of hormones, especially if you have risk factors for the development of hormonal imbalance.

G. Environmental influence

1. Endocrine destroyers: Limit the effects of endocrine destroyers (chemicals that can disrupt the hormonal balance), such as bisphenol A (BPA), flulates and pesticides. Use glass or stainless steel dishes, choose organic products and avoid using plastic containers to warm up food in a microwave.

H. The role of microbioma

1. Intestinal health: Maintain a healthy intestinal microbia, using products rich in probiotics (yogurt, kefir, sauerkraut) and prebiotics (onions, garlic, asparagus). A healthy intestine plays an important role in the regulation of hormones, especially estrogen.

V. Nutrition and hormonal balance: detailed analysis

Proper nutrition plays a key role in maintaining hormonal balance after 40 years. It is important to understand what products and nutrients affect the production and metabolism of hormones.

A. Squirrels:

1. The importance of protein: Protein is necessary for the synthesis of hormones, enzymes and other important substances in the body. Use a sufficient amount of protein from low -fat sources, such as fish, chicken, tofu, legumes and nuts.

2. Amino acids: The amino acids that make up the protein are building blocks for hormones. Some amino acids, such as tripophanes, can affect the production of serotonin, hormone of happiness and good mood.

B. Fat:

1. Useful fats: Use products rich in useful fats, such as omega-3 fatty acids (fish, nuts, flax seeds) and mono-saturated fatty acids (olive oil, avocado). These fats are important for the synthesis of hormones and maintaining health of the cardiovascular system.

2. Restriction of harmful fats: Avoid the use of trans fats (contained in processed products, fast food) and saturated fats (contained in red meat, fatty dairy products), which can negatively affect hormonal balance and increase the risk of cardiovascular disease.

C. Carbohydrates:

1. Complex carbohydrates: Use complex carbohydrates, such as whole grain products, vegetables and fruits. They provide the body with energy and contain fiber, which is important to regulate the level of sugar in the blood and maintain healthy weight.

2. Limiting simple carbohydrates: Avoid the use of simple carbohydrates, such as sugar, sweets and processed products. They can cause sharp fluctuations in blood sugar and lead to hormonal imbalance.

D. Fiber:

1. Soluble and insoluble fiber: Use products rich in soluble and insoluble fiber. Soluble fiber (oats, legumes, apples) helps regulate blood sugar and reduces cholesterol. Insoluble fiber (whole grain products, vegetables) contributes to the normalization of the intestines and excreting excess hormones from the body.

E. Vitamins and minerals:

1. Vitamin D: Vitamin D is important for the health of bones, the immune system and hormonal balance. Get vitamin D from sunlight, food (fish, eggs) or additives.

2. Calcium: Calcium is necessary for the health of bones and teeth. Use products rich in calcium, such as dairy products, green vegetables and tofu.

3. Magnesium: Magnesium plays an important role in regulating blood sugar, blood pressure and mood. Use products rich in magnesium, such as nuts, seeds, green vegetables and whole -grain products.

4. Zinc: Zinc is necessary for the production of testosterone and maintaining the immune system. Use foods rich in zinc, such as meat, seafood, nuts and seeds.

5. B vitamins B: B vitamins are important for energy exchange, nervous system and hormonal balance. Use products rich in group B vitamins, such as whole grain products, meat, eggs and green vegetables.

F. phytoestrogens:

1. Sources of phytoestrogens: Phytoestrogens are plant compounds that have a weak estrogen effect. They can help alleviate the symptoms of menopause, but their effectiveness varies. The main sources of phytoestrogens: soy, flax, red clover, sesame seeds.

2. Moderate use: Use products rich in phytoestrogens in moderate quantities.

G. Water:

1. Sufficient water use: Drink enough water during the day (at least 8 glasses). Water is necessary for all processes in the body, including hormonal balance.

VI. Physical activity and hormonal balance: Synergy

Physical activity plays an important role in maintaining hormonal balance after 40 years. Regular exercises help regulate the level of hormones, improve mood and maintain health in general.

A. The influence of physical exercises on hormones:

1. Testosterone: Power training is especially effective for increasing testosterone levels in men.

2. Estrogen: Physical exercises can help regulate the estrogen level in women, especially during menopause.

3. Cortisol: Physical exercises help reduce the level of cortisol, stress hormone.

4. Insulin: Physical exercises improve insulin sensitivity and help regulate blood sugar.

5. Endorphins: Physical exercises stimulate the production of endorphins, hormones of happiness and good mood.

B. Types of physical exercises:

1. Aerobic exercises: Aerobic exercises, such as walking, running, swimming and cycling, improve the cardiovascular system and help burn calories.

2. Power training: Power training helps increase muscle mass and maintain bone density.

3. Exercises for flexibility and stretching: Exercises for flexibility and stretching help to improve joint mobility and reduce the risk of injuries.

C. Recommendations on physical activity:

1. Regularity: Do physical exercises regularly, at least 150 minutes of moderate intensity or 75 minutes of high intensity per week.

2. Variety: Include various types of exercises in your training program to use all muscle groups and improve the general physical form.

3. Gradualness: Start with small loads and gradually increase the intensity and duration of training.

4. Consultation with a doctor: Before starting a new training program, consult a doctor, especially if you have any diseases.

D. Physical activity and menopause:

1. Relief symptoms of menopause: Physical exercises can help alleviate the symptoms of menopause, such as flare, night sweating, mood changes and sleep problems.

2. Maintaining bone health: Physical exercises help maintain bone density and reduce the risk of osteoporosis.

3. Improving mood: Physical exercises stimulate the production of endorphins, which improves mood and reduces the risk of depression.

E. Physical activity and Andropauza:

1. Increase in testosterone levels: Power training can help increase testosterone levels in men.

2. Increase in muscle mass: Physical exercises help increase muscle mass and strength.

3. Improving erectile function: Exercise can improve erectile function and increase libido.

VII. Stress and hormonal balance: interconnection and management methods

Stress plays a significant role in violation of hormonal balance after 40 years. Chronic stress can lead to hormone imbalance, which negatively affects health.

A. The effect of stress on hormones:

1. Cortisol: Stress stimulates the production of cortisol, stress hormone. A constantly increased level of cortisol can lead to various health problems, such as weight gain, sleep disturbance, reduction of immunity and hormonal imbalance.

2. Insulin: Stress can affect the level of insulin and lead to the development of insulin resistance, which increases the risk of type 2 diabetes.

3. Sex hormones: Stress can reduce the level of sex hormones, such as testosterone and estrogen.

4. Thyroid gland: Stress can affect the function of the thyroid gland and lead to the development of hypothyroidism or hyperthyroidism.

B. Stress management methods:

1. Meditation: Meditation helps to calm the mind and reduce the level of stress. Regular practice of meditation can improve hormonal balance and general health.

2. Yoga: Yoga combines physical exercises, breathing techniques and meditation. Regular yoga practice can reduce stress levels, improve flexibility and strength, as well as normalize hormonal balance.

3. Respiratory exercises: Respiratory exercises help calm the nervous system and reduce stress.

4. Time in nature: Conducting time in nature can reduce stress and improve mood.

5. Hobbies and interests: Take a pleasure that brings you and helps you relax.

6. Communication with loved ones: Maintain good relations with family and friends.

7. Professional help: If you experience severe stress or anxiety, seek help from a psychologist or psychotherapist.

C. Stress and menopause:

1. The aggravation of symptoms of menopause: Stress can aggravate the symptoms of menopause, such as tides, night sweating and mood changes.

2. Stress management during menopause: It is important to learn how to manage stress during menopause in order to alleviate the symptoms and improve the quality of life.

D. Stress and Andropauza:

1. Dressing the level of testosterone: Stress can reduce testosterone levels in men.

2. Stress Management during the Andropause: It is important to learn how to manage stress during the andropauza period in order to maintain testosterone levels and improve the general health of health.

VIII. Sleep and hormonal balance: inextricable connection

A qualitative dream plays an important role in maintaining hormonal balance after 40 years. The lack of sleep or a violation of sleep regime can lead to hormonal imbalance and various health problems.

A. The influence of sleep on hormones:

1. Melatonin: Melatonin, the hormone of sleep, is produced in the dark and helps to regulate the sleeping cycle. The lack of sleep can reduce the level of melatonin and lead to insomnia.

2. Cortisol: The lack of sleep can increase the level of cortisol, stress hormone.

3. Ground and Leptin: The lack of sleep can violate the balance of ghrelin (hormone hunger) and leptin (satiety hormone), which can lead to an increase in appetite and weight gain.

4. Insulin: A lack of sleep can reduce insulin sensitivity and increase the risk of type 2 diabetes.

5. Sex hormones: The lack of sleep can reduce the level of sex hormones, such as testosterone and estrogen.

B. Recommendations for improving sleep:

1. Regular sleep mode: Go to bed and wake up at the same time every day, even on the weekend.

2. Creating a favorable atmosphere for sleeping: Provide the dark, quiet and cool atmosphere in the bedroom.

3. Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.

4. Limit the use of electronic devices before bedtime: Blue light from electronic devices can suppress the production of melatonin, sleep hormone.

5. Relaxation before bedtime: Practice relaxation methods before bedtime, such as reading a book, warm bath or meditation.

6. Physical activity: Do physical exercises regularly, but avoid intense training before bedtime.

7. Proper nutrition: Do not eat heavy food before bedtime.

C. Sleep and menopause:

1. Snow problems during menopause: Many women experience sleep problems during menopause, such as insomnia, night sweating and frequent awakening at night.

2. Improving sleep during menopause: It is important to comply with the rules of sleep hygiene and, if necessary, consult a doctor to prescribe treatment.

D. Sleep and Andropausa:

1. Snow problems during the Andropause: Men during the Andropauzes can also experience sleep problems, such as insomnia and frequent awakening at night.

2. Improving sleep during andropusa: It is important to comply with the rules of sleep hygiene and, if necessary, consult a doctor to prescribe treatment.

IX. Alternative methods for supporting hormonal balance

In addition to traditional methods, there are alternative approaches that can help maintain hormonal balance after 40 years. It is important to remember that the effectiveness of these methods is not always confirmed by scientific research, and before their use it is necessary to consult a doctor.

A. Acupuncture:

1. Principle Actions: Acupuncture is an ancient Chinese practice that consists in introducing thin needles into certain points on the body to stimulate energy channels and restore energy balance.

2. Application for hormonal imbalance: Acupuncture can help alleviate the symptoms of menopause, such as tides, night sweating and mood changes.

B. Homeopathy:

1. Principle Actions: Homeopathy is an alternative system