Have you ever heard the term hormonal balance? Especially in the case of women, since the two types of female hormones are always in balance, it is easy for women to feel a hormonal imbalance, and many suffer from ailments. In this article, we will introduce how to check how much your hormone balance is disturbed and how to correct it if it is disturbed. I will also tell you about the hormonal imbalance that can occur in men and the causes. If you are worried about hormonal imbalance, please take a look at the end.
Find out in this article
- Causes of hormonal imbalance
- Checklist for hormonal imbalance
- how to balance hormones
What is hormone balance?
Hormonal balance often refers to the balance of two female hormones secreted by the ovaries. These two hormones are important hormones that control menstruation, ovulation, and pregnancy. In the female body, these two hormones are secreted in balance.
types of female hormones
There are two types of female hormones. One is estrogen called follicular hormone and the other is progesterone called progesterone . Estrogen and progesterone are secreted by the ovaries by sending commands from the hypothalamus in the brain to the pituitary gland.
Estrogen is a hormone that is secreted from the end of menstruation to the day of ovulation. Estrogen is responsible for maturing follicles and thickening the lining of the uterus . This is preparing for pregnancy from the upcoming ovulation. It also helps maintain bone mass and soften blood vessels.
Progesterone is secreted after ovulation and before the onset of menstruation. It works on the lining of the uterus, which has thickened due to estrogen, and prepares it for easy implantation of a fertilized egg. Progesterone is also involved in raising body temperature and developing mammary glands .
Hormone balance check 20 items
Hormone balance is not something you can see with your eyes, so it's hard to tell if it's in order or out of order. However, it can be visualized by using check items that can determine whether hormone balance is in place . It's easy to answer yes or no, so please try it. Female hormones cause regular menstruation, create a beautiful feminine body, keep skin and hair clean, and strengthen bones and blood vessels. Continuing hormonal imbalance can lead to menstrual irregularities, rough skin and dry hair.
- Irregular menstrual cycle (irregular menstruation)
- Liver-like clots in menstrual blood
- Menstrual periods become shorter and less abundant
- face is hot
- I sweat more easily
- Hips and hands and feet get cold easily
- Difficulty falling asleep, light sleep
- Easily irritable and irritable
- Depressed and often brooding
- Poor skin condition and severe breakouts
- Dry hair, white hair stands out
- Easy to swell body and face
- Tired or tired easily
- I am suffering from stiff shoulders and back pain
- May cause dizziness and lightheadedness
- BMI lower than 18.5 or higher than 25
- Eating only certain foods and nutrients
- Irregular lifestyle
- drink every day
- are smoking
The more applicable items, the more attention to hormone imbalance
If you check the hormone balance, the more applicable items, the more likely the hormone balance is disturbed . In particular, those who meet 5 or more of the 20 items must be careful, as hormonal imbalance has already occurred or is easily disturbed. Left untreated, hormonal imbalance can lead to menstrual problems, infertility, and autonomic imbalance. Today's women are busy, and there are many who put up with menstrual problems. If you have severe symptoms, please seek medical attention as soon as possible. It is also important to review your daily life.
Even if there are few applicable items, be careful if the symptoms are severe
As a result of the hormone balance check, if there are few applicable items, it can be said that there is no major hormone imbalance at present. However, the more applicable items, the more hormonal balance is disturbed. In the future, let's review your daily eating habits and lifestyle so that you can reduce the applicable items as much as possible. Also, even if there are few items that apply to you, if you have any concerns, such as having severe menstrual pain that makes you sleep, consult a medical institution .
Hormonal imbalance in men
Hormonal imbalances are not unique to women, but can occur in men as well. This is related to the reduction of testosterone, a male hormone, and is said to be mainly caused by aging and stress . Although it is not a sudden change like menopause in women, symptoms such as fatigue, sleeplessness, and irritability appear. Testosterone is also known as the “longevity hormone,” and it has been reported that the lower the testosterone level in elderly men, the lower the cognitive function and the higher the risk of dementia1).
What causes hormonal imbalance?
Stress and fatigue are the main causes of hormonal imbalance. The hypothalamus in the brain, which controls hormone secretion, is said to be delicate and susceptible to psychological influences.
In addition to stress, lack of sleep due to unreasonable diets and irregular lifestyles is also considered to be a factor that disturbs hormone balance . When you lose weight too quickly, your brain senses that your body is in danger and tries to prioritize the maintenance of life. And it gives orders to stop menstruation, disturbing the hormone balance.
Effective ways to balance hormones
Here are some ways to help you balance your hormones. Hormonal imbalances can be caused by stress, excessive diet, and lack of sleep. In order to balance hormones, it is important to reduce the stress that is the cause, get enough sleep, and have a regular diet .
It has been reported that people who have a history of current or past smoking, or who do not smoke but have smokers in their family, experience irregular menstrual cycles and aggravation of menstrual symptoms2). If you currently smoke, quitting may also help.
A balanced diet is the basis of all health. Aim for a well-balanced meal that includes staple foods, main dishes, side dishes, and fruits . Excessive intake of fast food and processed foods is also reported to disturb hormone balance and exacerbate menstrual pain3). Be careful not to overdose.
Having a regular lifestyle is important for hormonal balance. Make sure you get enough sleep and eat three well-balanced meals a day . Skipping breakfast is particularly likely to cause menstrual irregularities in young women4).
Exercise helps balance hormones by activating the autonomic nervous system. If you are new to exercise, it can be difficult to know where to start. You can expect sufficient effects even with walking or taking a walk, which can be easily started .
don't let stress build up
Stress is a big factor that disturbs the hormone balance, so let's avoid it as much as possible . It is important to find your own enjoyment, such as hobbies, music, and aroma, and relieve stress. Spending time idly without thinking about anything also leads to refreshment.
Use supplements or herbal medicines
There are some supplements and herbal medicines that can help balance hormones . For example, supplements include equol. It is a component produced by intestinal bacteria from a type of soy isoflavone, and has a form similar to estrogen.
In Kampo medicine, Toki shakuyakusan, Kamishoyosan, and Keishibukuryogan, which are called the ``three major gynecological prescriptions,'' are often used. 5).
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Explaining the relationship between PMS and herbal medicine
Seek medical attention if you are concerned about hormonal imbalance.
Continuing hormonal imbalance can affect menstruation and pregnancy. It presents as symptoms of prolonged and shortened menstrual cycles, menorrhagia, and intense menstrual cramps . If you have any concerns, please visit a gynecologist or ladies clinic. In the unlikely event that menstruation has completely stopped (has not come for 3 months), or if menstrual pain is so severe that it interferes with your daily life, or if you experience severe symptoms, please consult a medical institution as soon as possible.
Hormone imbalances are often difficult to understand because they are not visible to the naked eye. It is often put off because of fatigue or age, and the symptoms may gradually worsen. Use the check items introduced this time to visualize hormonal imbalance, and if you have painful symptoms, please see a medical institution as soon as possible . Also, review your daily lifestyle and exercise habits and live a healthy life with balanced hormones.
1) Sorumi Hirokawa et al., “Relationship between cognitive function and salivary testosterone concentration in the elderly”, Nishin 83rd Annual Meeting, 15. Development, 1B-073, 2019 https://www.jstage.jst.go. jp/article/pacjpa/83/0/83_1B-073/_pdf/-char/ja
2) Hiroko Sakai.Effects of past environmental tobacco smoke exposure on the menstrual cycle and menstrual phase-related symptoms: A cross-sectional study.2021 https://pubmed.ncbi.nlm.nih.gov/33103300/
3) Tomoko Fujiwara, “Breakfast skipping and menstrual cramps: body clock and sexual dysfunction due to disordered eating habits,” Japanese Journal of Home Economics, Vol. 69, No. 8, 637-641, 2018 https://www. jstage.jst.go.jp/article/jhej/69/8/69_637/_pdf/-char/ja
4) Tomoko Fujiwara. Skipping breakfast adversely affects menstrual disorders in young college students.2009 https://pubmed.ncbi.nlm.nih.gov/19468949/
5) Japan Society of Obstetrics and Gynecology, “Obstetrics and Gynecology Practice Guidelines – Gynecology Outpatient Edition 2020”, 2020 https://www.jsog.or.jp/activity/pdf/gl_fujinka_2020.pdf