Hormonal balance at 60: how to maintain health

Hormonal balance at 60: how to maintain health

Section 1: Introduction to hormonal regulation after 60 years

With age, especially after 60 years, the hormonal system undergoes significant changes. These changes are not universal and depend on many factors, including genetics, lifestyle, nutrition and general health. Understanding these changes and their effect on the body is crucial for maintaining health and quality of life.

1.1. The main hormonal changes taking place after 60 years:

• Reducing sex hormones: In women, this is primarily due to menopause, which leads to a sharp decrease in estrogen and progesterone. In men, there is a gradual decrease in testosterone, often called age -related androgenic deficiency (PADAM).
• Reduced growth hormone (GH): The secretion of growth hormone decreases with age, which affects the muscle mass, bone density and the general energy state.
• Changes in the function of the thyroid gland: The function of the thyroid gland can decrease, leading to hypothyroidism, which can be manifested by fatigue, weight gain and cognitive disorders.
• Violations in insulin regulation: With age, insulin resistance increases, which increases the risk of type 2 diabetes.
• Changes in stress hormones: The level of cortisol, stress hormone may change, which affects the immune system and general health.
• Reducing melatonin: The secretion of melatonin, the hormone regulating sleep decreases, which can lead to sleep disturbances.
• Changes in hormones that regulate the appetite: Hormones, such as Grelin (hormone hunger) and leptin (saturation hormone), can be violated, which affects appetite and weight.
• Скийжение dhea (dehidroepandrostrostone): Dhea is the predecessor of sex hormones and its level decreases with age.

1.2. Factors affecting the hormonal balance:

• Genetics: A genetic predisposition plays a significant role in how the body reacts to age -related changes and hormonal shifts.
• Life: Smoking, alcohol abuse, lack of physical activity and unhealthy nutrition have a negative effect on hormonal balance.
• Nutrition: The lack of necessary nutrients, vitamins and minerals can disrupt the hormonal function.
• Stress: Chronic stress can lead to an imbalance of cortisol and other hormones.
• Medications: Some drugs can affect hormonal balance.
• Chronic diseases: Chronic diseases, such as diabetes, heart and kidney disease, can affect the hormonal system.
• Endocrine destroyers: The effect of chemicals that violate the endocrine system (for example, pesticides, plastic) can negatively affect the hormonal balance.
• Dream: The lack of sleep or poor -quality sleep can disrupt circidous rhythms and influence hormonal regulation.
• Weight: Excess weight or obesity are associated with insulin resistance and other hormonal disorders.

1.3. Symptoms of hormonal imbalance:

Symptoms of hormonal imbalance can be diverse and vary depending on a particular hormone in the imbalance. It is important to note that these symptoms can be similar to the symptoms of other diseases, so consultation with a doctor for accurate diagnosis is important.

• Fatigue and energy reduction: It may be associated with a decrease in thyroid function, low testosterone levels or a decrease in growth hormone.
• Weight changes: An inexplicable increase or weight loss may be associated with an imbalance of thyroid hormones, insulin or sex hormones.
• Sleep disorders: Insomnia, frequent awakening at night or drowsiness during the day can be associated with a decrease in melatonin or an imbalance of cortisol.
• Mood changes: Irritability, anxiety, depression and mood swings can be associated with the imbalance of sex hormones, cortisol or thyroid hormones.
• Libido decrease: A decrease in sexual attraction may be associated with a decrease in testosterone in men and estrogen in women.
• Dry skin and hair: It may be associated with an imbalance of thyroid hormones or estrogen.
• The thinning of bones (osteoporosis): It is associated with a decrease in estrogen in women and testosterone in men.
• Muscle weakness and loss of muscle mass: It may be associated with a decrease in growth hormone or testosterone.
• Cognitive disorders: Problems with memory, concentration and thinking can be associated with an imbalance of thyroid hormones, estrogen or cortisol.
• Tucks of heat and night sweating: Most often found in women during menopause and are associated with a decrease in estrogen.
• Erectile dysfunction: In men, it can be associated with a decrease in testosterone.
• Breast enlargement in men (gynecomastia): It may be associated with the imbalance of testosterone and estrogen.
• Menstrual cycle disorders: In women who are still menstrual, irregular or abundant menstruation can be observed.

Section 2: maintaining hormonal balance through food

Proper nutrition plays a key role in maintaining the hormonal balance at any age, but especially important after 60 years, when the body becomes more sensitive to the deficiency of nutrients and the effects of harmful substances.

2.1. The role of macronutrients:

• Protein: Protein is necessary for the synthesis of hormones, maintaining muscle mass and immune function. It is recommended to consume a sufficient amount of protein, distributing it evenly during the day. Sources: low -fat meat, poultry, fish, eggs, legumes, tofu, nuts and seeds.
• Carbohydrates: Carbohydrates are the main source of energy for the body. However, it is important to choose complex carbohydrates, such as whole grain products, vegetables and fruits, which provide a stable level of energy and do not cause sharp jumps of blood sugar. Limit the consumption of simple carbohydrates, such as sugar, sweets and white flour.
• Fat: Fats are necessary for the synthesis of hormones, the functioning of the brain and the assimilation of fat -soluble vitamins. It is important to give preference to beneficial fats, such as mono -saturated and polyunsaturated fats contained in olive oil, avocados, nuts, seeds and fatty fish (salmon, mackerel, sardines). Limit the consumption of saturated and trans fats contained in fatty meat, dairy products and processed products.

2.2. Important vitamins and minerals:

• Vitamin D: Vitamin D is important for bone health, immune function and mood regulation. With age, the ability of the skin to synthesize vitamin D is reduced, so it is recommended to use products rich in vitamin D (oily fish, egg yolks, mushrooms) and take vitamin D additives, especially in winter.
• Calcium: Calcium is necessary for the health of bones and teeth. It is especially important for women after menopause to receive enough calcium for the prevention of osteoporosis. Sources: dairy products, leaf green vegetables, tofu, almonds.
• Magnesium: Magnesium is involved in many important processes in the body, including the regulation of blood sugar, blood pressure and nervous function. Magnesium deficiency can lead to fatigue, muscle seizures and sleep disturbances. Sources: leaf green vegetables, nuts, seeds, whole grain products.
• B vitamins B: B vitamins are necessary for energy exchange, functioning of the nervous system and the production of red blood cells. Sources: meat, poultry, fish, eggs, dairy products, whole grain products, legumes, leaf green vegetables.
• Zinc: Zinc is important for immune function, wound healing and hormone synthesis, including testosterone. Sources: meat, seafood, nuts, seeds, legumes.
• Selenium: Selenium is important for the function of the thyroid gland and cell protection from damage. Sources: Brazilian nuts, seafood, meat, poultry, eggs.
• Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and are important for the health of the heart, brain and joints. Sources: fatty fish (salmon, mackerel, sardines), linen seed, chia seeds, walnuts.

2.3. Hormonal balance products:

• Cross -stained vegetables: Broccoli, colored cabbage, Brussels cabbage, cabbage contain substances that help maintain a healthy level of estrogen and contribute to the detoxification of the body.
• Flax-seed: Contains the Lignans who have an estrogen-like effect and can help alleviate the symptoms of menopause.
• Soy: Contains isoflavons, which also have an estrogen-like effect. However, it is important to use so -water quantities and choose organic products.
• Avocado: It is rich in useful fats, vitamins and minerals that support hormonal function.
• Berries: They contain antioxidants that protect cells from damage and maintain health in general.
• Green tea: Contains antioxidants and can help improve metabolism and reduce the risk of chronic diseases.
• Turmeric: It has anti -inflammatory properties and can help improve hormonal function.

2.4. Products that should be limited or avoided:

• Processed products: They contain a lot of sugar, salt, harmful fats and additives that can disrupt the hormonal balance.
• Sahar: Excessive sugar consumption can lead to insulin resistance and other hormonal disorders.
• Refined carbohydrates: White bread, pasta and other refined carbohydrates cause sharp jumps of blood sugar, which can disturb the hormonal balance.
• Alcohol: Alcohol abuse can negatively affect the hormonal function and increase the risk of developing chronic diseases.
• Caffeine: Excessive caffeine consumption can lead to anxiety, sleep disturbances and hormonal disorders.
• Transjir’s: Contained in fried foods, pastries and processed foods. They can increase the risk of developing cardiovascular diseases and hormonal disorders.
• Xenoestrogens: Chemicals imitating estrogen and violate hormonal balance. They are found in plastic, pesticides and some cosmetic products. Try to avoid the use of plastic dishes, especially when heated, and choose organic products.

2.5. Hydration:

Sufficient water consumption (at least 1.5-2 liters per day) is necessary to maintain overall health and hormonal balance. Water helps to remove toxins from the body and ensures the normal functioning of cells.

Section 3: Physical activity and hormonal balance

Physical activity plays an important role in maintaining hormonal balance and overall health after 60 years. Regular exercises can help improve insulin sensitivity, increase growth hormone, reduce cortisol levels and improve sleep quality.

3.1. Types of physical activity:

• Aerobic exercises: Walking, running, swimming, cycling, dancing. These exercises improve the cardiovascular system, burn calories and help reduce stress. It is recommended to engage in aerobic exercises at least 150 minutes a week of moderate intensity or 75 minutes a week of high intensity.
• Power training: Lift weights, the use of elastic tapes, exercises with its own weight. Power training helps increase muscle mass, bone density and improve metabolism. It is recommended to engage in strength training at least twice a week, working on all the main muscle groups.
• Flexibility exercises: Stretching, yoga, Pilates. These exercises improve flexibility, balance and reduce the risk of injuries. It is recommended to perform flexibility exercises daily or several times a week.
• Exercise of equilibrium: Tai-chi, standing on one leg. These exercises help improve balance and reduce the risk of falls, especially important for the elderly.

3.2. The influence of physical activity on hormones:

• Insulin: Physical activity increases sensitivity to insulin, which helps regulate blood sugar and reduces the risk of type 2 diabetes.
• Hormone growth (GH): Intensive exercises can stimulate the production of growth hormone, which contributes to muscle growth, burning fat and strengthening bones.
• Cortisol: Moderate physical exercises can help reduce the level of cortisol, stress hormone. However, excessive training can lead to an increase in the level of cortisol.
• Testosterone: Power training can help increase testosterone levels in men, which helps to increase muscle mass and improve libido.
• Estrogen: Moderate physical exercises can help maintain a healthy level of estrogen in women after menopause.
• Endorphins: Physical activity stimulates the production of endorphins, hormones of happiness, which improve mood and reduce stress.

3.3. Physical activity recommendations:

• Consult a doctor: Before starting any new physical activity program, consult a doctor, especially if you have any chronic diseases.
• Start gradually: Start with small loads and gradually increase the intensity and duration of training.
• Listen to your body: Do not overstrain and take breaks when necessary.
• Choose what you like: Take the type of physical activity that brings you pleasure to make it easier to adhere to a regular training mode.
• Turn on the diversity: Alternate various types of physical activity to work out different muscle groups and avoid overeating.
• Be active throughout the day: Try to move more during the day, for example, climb the stairs instead of an elevator, go to work or to the store.
• Stretch after training: Stretching after training helps to improve flexibility and reduce the risk of muscle pain.

Section 4: Stress Management and Hormonal Balance

Chronic stress has a negative effect on the hormonal balance, leading to an increase in the level of cortisol and other hormonal disorders. Stress management is an important part of maintaining health and hormonal balance after 60 years.

4.1. The effect of stress on hormones:

• Cortisol: Chronic stress leads to a constant increase in the level of cortisol, which can lead to resistance to insulin, weight gain, sleep disorders, reduction of immunity and cognitive disorders.
• DHE (DHEA): Chronic stress can reduce the level of DHEA, hormone, which is the predecessor of sex hormones and has anti -aging properties.
• Sex hormones: Chronic stress can reduce testosterone levels in men and estrogen in women, which can lead to a decrease in libido, menstrual disorders and other problems.
• Thyroid hormones: Chronic stress can disrupt the function of the thyroid gland, leading to hypothyroidism.

4.2. Stress management methods:

• Meditation and awareness: Meditation and awareness help reduce stress, improve the concentration of attention and increase the awareness of their emotions and thoughts.
• Respiratory exercises: Deep breathing can help reduce stress levels, improve relaxation and reduce blood pressure.
• Yoga: Yoga combines physical exercises, breathing techniques and meditation, which makes it an effective way to control stress.
• Tai-you: Tai -chi is a slow, meditative form of exercises that can help reduce stress levels, improve balance and increase flexibility.
• Natural walks: Natural walks can help reduce stress levels, improve mood and increase vitamin D.
• Hobbies and creativity: Classes of your favorite business or creativity can help to distract from stress and enjoy.
• Socialization: Support for friends and family can help cope with stress and improve mood.
• Musical therapy: Listening to music can help reduce stress, improve mood and relax.
• Aromatherapy: The use of essential oils, such as lavender, chamomile and sandalwood, can help reduce stress and improve sleep.
• Professional help: If you experience severe stress or anxiety, seek help from a psychologist or psychotherapist.

4.3. Creating a favorable environment:

• Organize your space: Remove the mess and create a calm and relaxing atmosphere in the house.
• Limit the time in front of the screen: Excessive use of electronic devices can lead to stress and sleep disturbances.
• Set the boundaries: Learn to say no “requests that cause you stress.
• Take care of yourself: Find time for yourself to relax and do what you like.
• Set a healthy sleep mode: Go to bed and wake up at the same time every day to improve the quality of sleep.

Section 5: Healthy sleep and hormonal balance

Healthy sleep plays an important role in maintaining hormonal balance, especially after 60 years. The lack of sleep or poor -quality sleep can lead to violations of the production of hormones, such as melatonin, cortisol, growth hormone and insulin.

5.1. The influence of sleep on hormones:

• Melatonin: Melatonin is a hormone that regulates the cycle of sleep and wakefulness. With age, the production of melatonin decreases, which can lead to sleep disturbances.
• Cortisol: The level of cortisol is usually reduced at night, but the lack of sleep can lead to an increase in the level of cortisol, which can lead to stress, immunity disorders and other problems.
• Hormone growth (GH): The growth hormone is mainly produced during sleep. The lack of sleep can lead to a decrease in the production of a growth hormone, which can affect the muscle mass, bone density and the general energy state.
• Insulin: The lack of sleep can lead to insulin resistance, which increases the risk of type 2 diabetes.
• Leptin and Grillin: Leptin is a hormone that suppresses appetite, and Grelin is a hormone that stimulates appetite. The lack of sleep can lead to a decrease in the level of leptin and an increase in ghrelin levels, which can lead to an increase in appetite and weight gain.

5.2. Tips for improving sleep:

• Set a regular sleep mode: Go to bed and wake up at the same time every day, even on weekends.
• Create a relaxing atmosphere in the bedroom: Make sure that the bedroom is dark, quiet and cool.
• Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
• Do not eat heavy food before bedtime: Heavy food can make it difficult to fall asleep.
• Regularly engage in physical exercises: Physical exercises can help improve sleep, but do not do them immediately before bedtime.
• Take a warm bath or shower before bedtime: Warm water can help relax and prepare for sleep.
• Read the book or listen to music before bedtime: Reading or listening to music can help relax and distract from stress.
• Avoid using electronic devices before bedtime: Light from the screens of electronic devices can suppress the production of melatonin and disrupt sleep.
• Use melatonin additives: Melatonin additives can help improve sleep, especially with circus rhythms. Consult a doctor before taking melatonin additives.
• Consult a doctor: If you have problems with sleep, consult a doctor to exclude medical causes and get recommendations for treatment.

5.3. Light therapy:

Light therapy using special lamps imitating sunlight can help improve sleep and mood, especially in the winter, when the days are shorter. Light therapy can help regulate the production of melatonin and cortisol.

Section 6: Medical monitoring and therapy

Regular medical monitoring and, if necessary, therapy is an important part of maintaining hormonal balance and health after 60 years.

6.1. Regular medical examinations:

• An annual examination by the doctor: An annual examination by a doctor allows you to identify potential health problems at an early stage and get recommendations on prevention and treatment.
• Blood tests: Blood tests can help assess the level of hormones such as thyroid hormones, sex hormones, growth hormone, insulin and cortisol.
• Dencitometry: Densitometry is a study that measures bone density and helps to detect osteoporosis.
• Mammography: Mammography is an X -ray examination of the mammary glands, which helps to identify breast cancer. Women over 50 is recommended to do mammography annually or once every two years.
• Colonoscopy: Colonoscopy is a study that allows you to examine the colon and identify polyps and cancer of the colon. People over 50 years of age are recommended to do a colonoscopy every 10 years.
• Visual verification: Regular vision of vision helps to identify glaucoma, cataracts and other vision problems.

6.2. Hormonal therapy:

• Hormone replacement therapy (ZGT): ZGT can be prescribed for women during menopause to relieve symptoms, such as the ejiumns of heat, night sweating and dry vagina. ZGT can increase the risk of developing certain diseases, such as breast cancer, so it is important to discuss the risks and advantages of the HRT with the doctor.
• Testosterone-off-room therapy: Testosterone-off-room therapy can be prescribed to men with a low level of testosterone to improve libido, muscle mass and energy. Testosterone-off-room therapy can increase the risk of developing certain diseases, such as prostate cancer, so it is important to discuss the risks and advantages of therapy with the doctor.
• Therapy with thyroid hormones: Therapy with thyroid hormones can be prescribed to people with hypothyroidism to normalize the level of thyroid hormones.

6.3. Other medical interventions:

• Vitamin and mineral additives: Vitamin and mineral additives can be prescribed to compensate for the feed deficiency.
• Medicines: Medicines can be prescribed for the treatment of diseases that affect hormonal balance, such as diabetes, heart disease and kidneys.

6.4. The importance of consulting a doctor:

Before starting any hormonal therapy or taking any medicine, you need to consult a doctor to discuss the risks and advantages and make sure that the treatment is suitable for you.

Section 7: The role of additives in maintaining hormonal balance

Additions can play a certain role in maintaining the hormonal balance, but it is important to remember that they are not a replacement of a healthy lifestyle, proper nutrition and regular medical examinations. It is important to consult a doctor before taking any additives to make sure that they are safe and suitable for you.

7.1. Supplements for women:

• Calcium: Helps maintain bone health and prevents osteoporosis.
• Vitamin D: Improves the absorption of calcium and supports the immune function.
• Magnesium: Participates in many important processes in the body, including the regulation of blood sugar, blood pressure and nervous function.
• Soy isoflavons: Menopause symptoms can help alleviate, such as the ejiumns of heat and night sweating.
• Black Kokhosh: It can help alleviate the symptoms of menopause.
• Dong Kwai (Diagil medicinal): It is used in traditional Chinese medicine to alleviate the symptoms of menopause.
• Wild Yams: It is believed that it contains substances that can help alleviate the symptoms of menopause, but scientific data about this are limited.

7.2. Additives for men:

• Zinc: It is important for immune function, wound healing and testosterone synthesis.
• Vitamin D: Improves the absorption of calcium and supports the immune function.
• Magnesium: Participates in many important processes in the body, including the regulation of blood sugar, blood pressure and nervous function.
• TRIBULUS TERRSTIS: It is believed that it can increase the level of testosterone, but scientific data about this are limited.
• D-paraginic acid: It can help increase testosterone levels.
• Ginseng: It can help improve energy and libido.
• Saw Palmetto (Saw Palmetto): It can help alleviate the symptoms of an increase in prostate (benign prostate hyperplasia).

7.3. General additives for hormonal balance:

• Omega-3 fatty acids: They have anti -inflammatory properties and are important for the health of the heart, brain and joints.
• Probiotics: Support the intestinal health and can improve the immune function.
• Adaptogens (for example, Ashvaganda, Rhodiola pink): They can help reduce stress and improve adaptation to stressful situations.
• Multivitamins: They can help compensate for the deficiency of nutrients.

7.4. Important warnings:

• Consult a doctor: Before you start taking any additives, consult your doctor to make sure that they are safe and do not interact with the medicines that you take.
• Do not exceed the recommended dose: Too high doses of some additives can be harmful.
• Buy additives from reliable manufacturers: Make sure the additives have been tested for quality and cleanliness.
• Do not rely only on additives: Additions are not a replacement for a healthy lifestyle, proper nutrition and regular medical examinations.

Section 8: Endocrine destroyers and their effect on hormonal balance

Endocrine destroyers are chemicals that can violate the hormonal balance, imitating, blocking or interfering with hormones. The effect of endocrine destroyers can negatively affect health, especially in people over 60, when the hormonal system becomes more sensitive.

8.1. The most common endocrine destroyers:

• Bisphenol A (BPA): It is used in the production of plastic bottles, containers for food and epoxy resins, which cover the inner surface of cans. BPA can simulate estrogen and violate the hormonal balance.
• Phthalate: Used to give plastic flexibility and softness. Ftalates are found in cosmetics, perfumes, toys and medical devices. Ftalates can violate the development of the reproductive system and influence thyroid hormones.
• Parabens: Used as preservatives in cosmetics and personal hygiene products. Parabens can simulate estrogen and violate the hormonal balance.
• Pesticides: Used in agriculture to combat pests. Some pesticides can violate the hormonal balance and influence the development of the nervous system.
• Perfectorcyl and polyfetorcolor substances (PFAS): They are used in the production of anti -stick dishes, water -repellent tissues and fire foam. PFAS can violate thyroid hormones and influence the immune system.
• Dioxins: They are formed as a result of burning garbage and industrial processes. Dioxins can violate the hormonal balance and influence the immune system.
• Polychlorified bifeniles (PHB): Used in the production of electrical equipment and other industrial products. PHB can violate the hormonal balance and influence the nervous system.

8.2. Ways of exposure to endocrine destroyers:

• Food and water: Endocrine destroyers can fall into food and water from plastic packaging, pesticides and environmental pollution.
• Cosmetics and personal hygiene products: Endocrine destroyers can be contained in cosmetics, perfumes, shampoos, lotions and other personal hygiene products.
• Air: Endocrine destroyers can fall into the air from industrial emissions, burning garbage and other sources.
• Contact with the skin: Endocrine destroyers can penetrate the body through the skin in contact with plastic, pesticides and other contaminated materials.

8.3. How to reduce the effects of endocrine destroyers:

• Choose organic products: Organic products are grown without the use of pesticides and other chemicals.
• Use glass or stainless dishes: Avoid the use of plastic dishes, especially when heated.
• Read the labels on cosmetics and personal hygiene products: Avoid products containing BPA, flulates, parabens and other endocrine destroyers.
• Filter water: Use a water filter to remove pollution, including endocrine destroyers.
• Vacuum and ventilate the room: Regularly vacuum and ventilate the room to remove dust and pollution containing endocrine destroyers.
• Wash your hands: Wash your hands often to remove endocrine destroyers that could get to the skin.
• Avoid the use of anti -stick dishes: Use cast -iron or stainless dishes instead of anti -stick.