身体のさまざまな組織でつくられ、私たちの活動には欠かせない「ホルモン」。その種類は100を超えるほどです。
ホルモンは感情にも影響を与え、イライラする、不安な気持ちになるといった状態を引き起こすこともあります。しかし、そのせいで周りの人を傷つけたり、信頼を失ってしまうのは避けたいところですよね。
今回は、ホルモンバランスを整えて、うまく付き合っていくための生活習慣について紹介します。とても奥が深いホルモンについて、少しでも興味を持ってもらえたら嬉しく思います！
ホルモンってなに？
私たちの身体がうまく活動できるよう、全身ではたらいてくれているホルモン。このホルモンの分泌量が低下したりバランスが崩れることにより、精神面への影響や身体の不調、老化の原因のひとつにもなってしまいます。
「ホルモン」と聞くと、真っ先に思い浮かべるのは女性ホルモンではないでしょうか。
女性ホルモンは生理周期やイライラ、肌の状態などにも大きくかかわります。ダイエットをするうえでも、女性ホルモンのはたらきはとても重要ですよね。
そして、それ以外にもホルモンはたくさんの種類があります。しあわせホルモンと呼ばれる「セロトニン」、死のホルモンと呼ばれる「コルチゾール」、そして血糖値を下げるはたらきのある「インスリン」もホルモンのひとつです。ここでは、代表的なホルモンをいくつか紹介します。
・「セロトニン」
精神を安定させるはたらきのあるホルモンです。
セロトニンが低下することで不安やうつ状態を引き起こす原因にもなります。
セロトニンの分泌を高めるには、適度な運動だけでなく人とのかかわりや喜び・怒りなどの感情を動かすことも大切。
バナナ・乳製品・青魚などの「トリプトファン」を含む食べ物を選ぶことも効果的です。
・「コルチゾール」
代謝の促進や炎症を抑えるはたらきのあるコルチゾールには、ストレスから身を守るときなどにも分泌されます。一時的に興奮状態を高めて乗り越えるためのサポートを行いますが、慢性的なストレスを抱えている場合はコルチゾールの分泌が過剰になり、免疫力の低下やあらゆる病気を招く原因にもなります。
・「メラトニン」
睡眠ホルモンとも呼ばれるメラトニンは、身体のリズムを調節するはたらきのあるホルモンです。身体が眠りにつきやすくすることや、体内時計を正常に保つのに役立ちます。
また、メラトニンの持つ抗酸化作用には、老化を防いで若々しい身体を保つことが期待されています。
・「β-エンドルフィン」
苦痛を和らげるはたらきなども知られているので、マラソン時の「ランナーズハイ」などもβ-エンドルフィンの影響であることがわかっています。
笑っているときや美味しいものを食べたとき、そしてサウナで暑さを我慢しているときなどにも分泌されると言われています。
ホルモンバランスを整える！大切な3つの生活習慣
ホルモンの分泌は20代をピークに、だんだんと低下し始めます。
40代以降ではピークの半分以下、60代では1/4以下になることも。それにより、肌の老化や更年期障害、心身の不調などが起こることがあります。
30代以降はとくに、生活習慣の見直しがいつまでも若々しい身体を保つための重要なポイントになります。次の3つを意識して、生活することが大切ですよ。
・生活リズムを整える
毎日の食事や睡眠をできるだけ同じ時間に定めるなど、メリハリのある生活を目指すこと。自律神経を整え、ホルモンバランスの乱れを防ぐことにもつながります。
・ストレスの少ない生活を目指す
過度なストレスはホルモンバランスの乱れを招きます。
その日嬉しかったことやイライラしたこと、ドキドキしたことなどを思い返し、気持ちを切り替え受け入れることも、ホルモンを保つことに役立ちますよ。
・血流を促す
身体にとって血流はとても重要。心の安定にも直結します。
身体を温め、手足のストレッチでぽかぽかの身体とリラックス気分へ導きましょう。
ホルモンバランスには血流の良さが大きくかかわる
ホルモンバランスを整えるためには、規則的な生活習慣が重要と先述しました。
そして、脳や膵臓、卵巣などでつくられたホルモンは、血液に乗って身体中を循環します。そのため、ホルモンが効率的に必要なところへ運ばれるためには、血液循環が欠かせません。
血流の良い身体を目指すことこそが、ホルモンバランスの整った身体を目指すことにもつながります。
運動不足・冷え性・偏った食事・乱れた生活リズム…。整った生活を送るのが理想的ですが、なかなかそうはいかない場合も多いですよね。そんなときに頼って頂きたいのが、「足裏セラピー」です。
何年も滞った血流は、簡単には改善されません。足裏から全身へはたらきかけて、巡りの良い身体を目指しませんか？
思いきりリラックスできる時間を過ごすことも、自律神経やホルモンバランスを整えることに役立ちますよ！ぜひお気軽にお声がけください。
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{Tôi rất hài lòng khám phá trang web này. Tôi muốn cảm ơn bạn {vì đã|dành thời gian cho|chỉ vì điều này|vì điều này|cho bài đọc tuyệt vời này!! Tôi chắc chắn thực sự thích từng của nó và tôi cũng đã đã đánh dấu trang để xem những thứ mới trên trang web của bạn.|Tôi có thể chỉ nói rằng thật thoải mái để tìm thấy một người thực sự hiểu họ là gì đang nói về trên internet. Bạn chắc chắn biết cách đưa một vấn đề ra ánh sáng và làm cho nó trở nên quan trọng. Nhiều người hơn nữa cần đọc điều này và hiểu khía cạnh này câu chuyện của bạn. Tôi đã ngạc nhiên rằng bạn không nổi tiếng hơn vì bạn chắc chắn sở hữu món quà.|Rất tốt bài viết trên blog. Tôi chắc chắn đánh giá cao trang web này. Tiếp tục làm tốt!|Thật gần như không thể tìm thấy những người có hiểu biết sâu rộng về điều này, tuy nhiên, bạn có vẻ bạn biết mình đang nói gì! Cảm ơn|Bạn nên là một phần của một cuộc thi dành cho một trang web trên mạng tốt nhất. Tôi chắc chắn sẽ khuyến nghị trang web này!|Một động lực chắc chắn đáng giá bình luận. Tôi tin rằng bạn nên xuất bản thêm về chủ đề này, nó có thể không là một điều cấm kỵ chủ đề nhưng điển hình mọi người không nói về những chủ đề những điều này. Đến phần tiếp theo! Chúc mọi điều tốt đẹp nhất!|Xin chào! Tôi chỉ muốn cho bạn một rất cho thông tin tuyệt vời bạn có ở đây trên bài đăng này. Tôi đang trở lại trang web của bạn để biết thêm thông tin sớm nhất.|Khi tôi ban đầu bình luận tôi có vẻ như đã nhấp hộp kiểm -Thông báo cho tôi khi có bình luận mới- và bây giờ mỗi lần được thêm vào tôi nhận được 4 email có cùng nội dung. Có lẽ có một phương pháp dễ dàng bạn có thể xóa tôi khỏi dịch vụ đó không? Chúc mừng.|Lần sau Tôi đọc một blog, Hy vọng rằng nó không làm tôi thất vọng nhiều như bài này. Ý tôi là, Tôi biết điều đó là sự lựa chọn của tôi để đọc, dù sao thì tôi thực sự nghĩ bạn sẽ có điều gì đó hữu ích để nói về. Tất cả những gì tôi nghe được là một loạt phàn nàn về điều gì đó mà bạn có thể sửa nếu bạn không quá bận tìm kiếm sự chú ý.|Đúng với bài viết này, tôi hoàn toàn nghĩ trang web này cần nhiều hơn nữa sự chú ý.
{Tôi đã rất hài lòng khám phá trang web tuyệt vời này. Tôi muốn cảm ơn bạn {vì đã|dành thời gian cho|chỉ vì điều này|vì điều này|cho bài đọc tuyệt vời này!! Tôi chắc chắn thích từng một phần nó và tôi cũng đã lưu làm mục ưa thích để xem những thứ mới trên trang web của bạn.|Tôi có thể chỉ nói rằng thật thoải mái để tìm thấy một người mà thực sự biết họ là gì thảo luận trên internet. Bạn chắc chắn biết cách đưa một rắc rối ra ánh sáng và làm cho nó trở nên quan trọng. Nhiều người hơn nữa phải đọc điều này và hiểu khía cạnh này câu chuyện của bạn. Tôi không thể tin bạn không nổi tiếng hơn vì bạn chắc chắn nhất có món quà.|Xuất sắc bài đăng. Tôi chắc chắn yêu thích trang web này. Tiếp tục với nó!|Thật gần như không thể tìm thấy những người có hiểu biết sâu rộng trong chủ đề cụ thể này, tuy nhiên, bạn có vẻ bạn biết mình đang nói gì! Cảm ơn|Bạn cần tham gia một cuộc thi dành cho một trang web trên internet có chất lượng cao nhất. Tôi sẽ Rất khuyến nghị trang web này!|Một hấp dẫn đáng giá bình luận. Không còn nghi ngờ gì nữa rằng bạn nên viết thêm về vấn đề này, nó có thể không là một điều cấm kỵ vấn đề nhưng thường xuyên mọi người không thảo luận những chủ đề những điều này. Đến phần tiếp theo! Chúc mừng.|Chào buổi sáng! Tôi chỉ muốn cho bạn một rất cho thông tin tuyệt vời bạn có ngay tại đây trên bài đăng này. Tôi sẽ là quay lại trang web của bạn để biết thêm thông tin sớm nhất.|Khi tôi ban đầu bình luận tôi có vẻ như đã nhấp hộp kiểm -Thông báo cho tôi khi có bình luận mới- và bây giờ mỗi lần được thêm vào tôi nhận được 4 email cùng chính xác một bình luận. Có một phương pháp dễ dàng bạn có thể xóa tôi khỏi dịch vụ đó không? Cảm ơn rất nhiều.|Lần sau Tôi đọc một blog, Hy vọng rằng nó sẽ không làm tôi thất vọng nhiều như bài này. Rốt cuộc, Vâng, đó là sự lựa chọn của tôi để đọc, dù sao thì tôi thực sự nghĩ có lẽ có điều gì đó hữu ích để nói. Tất cả những gì tôi nghe được là một loạt rên rỉ về điều gì đó mà bạn có thể sửa nếu bạn không quá bận tìm kiếm sự chú ý.|Đúng với bài viết này, tôi thực sự tin trang web này cần nhiều hơn nữa sự chú ý.
{Tôi đã hạnh phúc hơn cả vui khám phá trang web này. Tôi muốn cảm ơn bạn {vì đã|dành thời gian cho|chỉ vì điều này|vì điều này|cho bài đọc tuyệt vời này!! Tôi chắc chắn thích từng một phần nó và tôi đã đánh dấu để xem những thứ mới trong trang web của bạn.|Tôi có thể chỉ nói rằng thật thoải mái để khám phá một người thực sự hiểu họ là gì thảo luận trực tuyến. Bạn thực sự nhận ra cách đưa một vấn đề ra ánh sáng và làm cho nó trở nên quan trọng. Nhiều người hơn cần kiểm tra điều này và hiểu khía cạnh này của. Tôi không thể tin bạn không nổi tiếng hơn vì bạn chắc chắn nhất sở hữu món quà.|Xuất sắc bài đăng. Tôi chắc chắn yêu thích trang web này. Tiếp tục với nó!|Thật khó tìm những người có kinh nghiệm về điều này, nhưng bạn có vẻ bạn biết mình đang nói gì! Cảm ơn|Bạn nên là một phần của một cuộc thi dành cho một trang web trực tuyến tốt nhất. Tôi chắc chắn sẽ Rất khuyến nghị trang web này!|Một cuộc thảo luận thú vị chắc chắn đáng giá bình luận. Tôi tin rằng bạn cần xuất bản thêm về chủ đề này, nó có thể không là một điều cấm kỵ vấn đề nhưng thường xuyên mọi người không nói về chủ đề những điều này. Đến phần tiếp theo! Chúc mọi điều tốt đẹp nhất!|Xin chào! Tôi chỉ muốn cho bạn một rất to cho thông tin xuất sắc bạn có ở đây trên bài đăng này. Tôi đang trở lại blog của bạn để biết thêm thông tin sớm nhất.|Khi tôi ban đầu để lại bình luận tôi có vẻ như đã nhấp vào hộp kiểm -Thông báo cho tôi khi có bình luận mới- và từ bây giờ mỗi lần được thêm vào tôi nhận được 4 email cùng chính xác một bình luận. Có một cách bạn có thể xóa tôi khỏi dịch vụ đó không? Cảm kích.|Lần sau Tôi đọc một blog, Hy vọng rằng nó không làm tôi thất vọng nhiều như bài này. Rốt cuộc, Vâng, đó là sự lựa chọn của tôi để đọc, tuy nhiên tôi thực sự nghĩ có lẽ có điều gì đó hữu ích để nói. Tất cả những gì tôi nghe được là một loạt phàn nàn về điều gì đó mà bạn có thể sửa nếu bạn không quá bận tìm kiếm sự chú ý.|Đúng với bài viết này, tôi hoàn toàn cảm thấy trang web tuyệt vời này cần nhiều hơn nữa sự chú ý.
{Tôi đã cực kỳ hài lòng khám phá trang web tuyệt vời này. Tôi muốn cảm ơn bạn {vì đã|dành thời gian cho|chỉ vì điều này|vì điều này|cho bài đọc tuyệt vời này!! Tôi chắc chắn thích thú từng một chút nó và tôi cũng đã đánh dấu trang để xem thông tin mới trên trang web của bạn.|Tôi có thể chỉ nói rằng thật thoải mái để khám phá một người thực sự hiểu họ là gì thảo luận trên web. Bạn chắc chắn nhận ra cách đưa một vấn đề ra ánh sáng và làm cho nó trở nên quan trọng. Nhiều người hơn cần phải kiểm tra điều này và hiểu khía cạnh này câu chuyện của bạn. Tôi đã ngạc nhiên bạn không nổi tiếng hơn vì bạn chắc chắn nhất có món quà.|Xuất sắc bài đăng. Tôi hoàn toàn yêu thích trang web này. Tiếp tục làm tốt!|Thật gần như không thể tìm thấy những người có kinh nghiệm trong chủ đề cụ thể này, nhưng bạn có vẻ bạn biết mình đang nói gì! Cảm ơn|Bạn nên tham gia một cuộc thi dành cho một blog trên mạng tốt nhất. Tôi sẽ khuyến nghị trang web này!|Một hấp dẫn đáng giá bình luận. Tôi tin rằng bạn nên xuất bản thêm về vấn đề này, nó có thể không là một điều cấm kỵ chủ đề nhưng thường xuyên mọi người không nói về vấn đề như vậy. Đến phần tiếp theo! Trân trọng!|Xin chào! Tôi chỉ muốn đề nghị rất cho thông tin tuyệt vời bạn có ngay tại đây trên bài đăng này. Tôi đang quay lại trang web của bạn để biết thêm thông tin sớm nhất.|Khi tôi ban đầu để lại bình luận tôi có vẻ như đã nhấp vào hộp kiểm -Thông báo cho tôi khi có bình luận mới- và bây giờ bất cứ khi nào có bình luận được thêm vào tôi nhận được 4 email có cùng nội dung. Phải có một cách bạn có thể xóa tôi khỏi dịch vụ đó không? Cảm kích.|Lần sau Tôi đọc một blog, Hy vọng rằng nó sẽ không làm tôi thất vọng nhiều như bài này. Ý tôi là, Vâng, đó là sự lựa chọn của tôi để đọc, tuy nhiên tôi thực sự nghĩ bạn sẽ có điều gì đó hữu ích để nói. Tất cả những gì tôi nghe được là một loạt tiếng rên rỉ về điều gì đó mà bạn có thể sửa nếu bạn không quá bận tìm kiếm sự chú ý.|Đúng với bài viết này, tôi thực sự cảm thấy trang web này cần nhiều hơn nữa sự chú ý.
{Tôi đã cực kỳ hài lòng khám phá trang web này. Tôi muốn cảm ơn bạn {vì đã|dành thời gian cho|chỉ vì điều này|vì điều này|cho bài đọc tuyệt vời này!! Tôi chắc chắn yêu thích từng một chút nó và tôi cũng đã đã đánh dấu trang để xem những thứ mới trên blog của bạn.|Tôi có thể chỉ nói rằng thật thoải mái để khám phá một cá nhân mà thực sự biết họ là gì thảo luận trên web. Bạn chắc chắn hiểu cách đưa một vấn đề ra ánh sáng và làm cho nó trở nên quan trọng. Nhiều người hơn cần phải xem điều này và hiểu khía cạnh này của. Tôi đã ngạc nhiên bạn không nổi tiếng hơn cho rằng bạn chắc chắn nhất sở hữu món quà.|Rất tốt bài viết. Tôi chắc chắn đánh giá cao trang web này. Tiếp tục viết!|Thật khó tìm những người có học thức về điều này, nhưng bạn nghe có vẻ bạn biết mình đang nói gì! Cảm ơn|Bạn nên tham gia một cuộc thi dành cho một trang web trực tuyến tuyệt vời nhất. Tôi sẽ Rất khuyến nghị trang web này!|Một động lực đáng giá bình luận. Tôi nghĩ rằng bạn nên viết thêm về chủ đề này, nó có thể không là một điều cấm kỵ chủ đề nhưng điển hình mọi người không nói về vấn đề những điều này. Đến phần tiếp theo! Cảm ơn rất nhiều!|Xin chào! Tôi chỉ muốn cho bạn một rất to cho thông tin tuyệt vời bạn có ngay tại đây trên bài đăng này. Tôi đang quay lại trang web của bạn để biết thêm thông tin sớm nhất.|Sau khi tôi ban đầu để lại bình luận tôi có vẻ như đã nhấp vào hộp kiểm -Thông báo cho tôi khi có bình luận mới- và từ bây giờ mỗi lần được thêm vào tôi nhận được 4 email có cùng nội dung. Phải có một phương pháp dễ dàng bạn có thể xóa tôi khỏi dịch vụ đó không? Cảm ơn.|Lần sau Tôi đọc một blog, Hy vọng rằng nó sẽ không thất bại nhiều như bài này. Rốt cuộc, Vâng, đó là sự lựa chọn của tôi để đọc hết, dù sao thì tôi thực sự tin có lẽ có điều gì đó thú vị để nói. Tất cả những gì tôi nghe được là một loạt phàn nàn về điều gì đó mà bạn có thể sửa nếu bạn không quá bận tìm kiếm sự chú ý.|Đúng với bài viết này, tôi hoàn toàn nghĩ trang web này cần nhiều hơn nữa sự chú ý.
{Tôi khá hài lòng khám phá trang web này. Tôi muốn cảm ơn bạn {vì đã|dành thời gian cho|chỉ vì điều này|vì điều này|cho bài đọc tuyệt vời này!! Tôi chắc chắn thực sự thích từng một phần nó và tôi đã đánh dấu trang để xem những thứ mới trong trang web của bạn.|Tôi có thể chỉ nói rằng thật nhẹ nhõm để tìm thấy một cá nhân mà thực sự hiểu họ là gì thảo luận trên web. Bạn thực sự biết cách đưa một rắc rối ra ánh sáng và làm cho nó trở nên quan trọng. Nhiều người hơn nữa nên kiểm tra điều này và hiểu khía cạnh này của. Tôi đã ngạc nhiên bạn không nổi tiếng hơn cho rằng bạn chắc chắn sở hữu món quà.|Rất tốt bài đăng. Tôi chắc chắn yêu thích trang web này. Cảm ơn!|Thật khó đến những người có kinh nghiệm về điều này, tuy nhiên, bạn nghe có vẻ bạn biết mình đang nói gì! Cảm ơn|Bạn nên tham gia một cuộc thi dành cho một blog trên web hữu ích nhất. Tôi sẽ khuyến nghị trang web này!|Một cuộc thảo luận thú vị chắc chắn đáng giá bình luận. Tôi tin rằng bạn nên xuất bản thêm về chủ đề này, nó có thể không là một điều cấm kỵ vấn đề nhưng điển hình mọi người không nói về những chủ đề những điều này. Đến phần tiếp theo! Chúc mọi điều tốt đẹp nhất.|Xin chào! Tôi chỉ muốn cho bạn một rất to cho thông tin xuất sắc bạn có ở đây trên bài đăng này. Tôi đang trở lại trang web của bạn để biết thêm thông tin sớm nhất.|Sau khi tôi ban đầu bình luận tôi có vẻ như đã nhấp hộp kiểm -Thông báo cho tôi khi có bình luận mới- và bây giờ mỗi lần được thêm vào tôi nhận được 4 email cùng chính xác một bình luận. Có một phương pháp dễ dàng bạn có thể xóa tôi khỏi dịch vụ đó không? Cảm ơn rất nhiều.|Lần sau Tôi đọc một blog, Hy vọng rằng nó không thất bại nhiều như bài này. Ý tôi là, Tôi biết điều đó là sự lựa chọn của tôi để đọc, tuy nhiên tôi thực sự nghĩ có lẽ có điều gì đó hữu ích để nói. Tất cả những gì tôi nghe được là một loạt tiếng rên rỉ về điều gì đó mà bạn có thể sửa nếu bạn không quá bận tìm kiếm sự chú ý.|Đúng với bài viết này, tôi thực sự nghĩ trang web này cần nhiều hơn nữa sự chú ý.
Nice blog! Is your theme custom made or did you download it
from somewhere? A theme like yours with a few simple tweeks would really make my blog stand out.
Please let me know where you got your design. Cheers
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