Did you know that the human body has more than 100 types of hormones that perform different functions? Some are very important, some are less important. But the body is indispensable. Because they work together in a “maho-band” and the function of hormones is Helps communication between cells Therefore, if hormones are impaired Not working efficiently Communication between cells is lost. weaken the body Then it will work abnormally.
Insomnia is also the same... comes from a hormonal system that is distorted. My body is weak. until neurotransmitters in the brain work abnormally
Before we knew what foods to use to help ourselves sleep, Go back and look at your own reasons. To know which hormones are not functioning properly You will be able to provide food for repairs. Each person will have different reasons.
Type of hormone
The more than 100 hormones are divided into two categories: fat-soluble hormones and fat-soluble hormones. and hormones dissolved in water Like vitamins that are divided into different types of solubility. Therefore, notice to yourself that If we eat food in an incomplete proportion, such as not eating fat at all Hormones in the fat-soluble parts do not work well. If you don't eat enough protein The creation of hormones in the water-soluble group will not work well. However, in the end, the "major circle" of hormones will cause the entire body system to go into disarray. If we continuously lack any kind of food for a long period
Fat-soluble hormones are a group called Steriod Hormones, including cortisol (or hormones that help maintain balance in the body while stressed, sex hormones such as testosterone, progesterone, and estrogen). hormones, including thyroid hormones
Hormones dissolve in water. Which has amino acids that come from protein as a precursor: 1. Aminases hormones that work in the pituitary gland. produce melatonin (Help sleep) 2. Peptide hormones that helps digest protein and 3. eicosanoid hormones which helps create serotonin (Helps to feel good)
Calm down, let's move on slowly to the glands that produce hormones that help control stress. Help me sleep.
Important glands produce hormones that control stress and help with sleep.
Over 100 types of hormones are produced from various glands. Ajahn Satis Inthakamhaeng, the original guru of Cheewajit. Pay attention to the 7 glands that we cannot live without. (But sometimes we like to let the doctor cut it out When those glands are irritated not working normally (Because some doctors do not see its importance) The 7 glands are the main glands for producing hormones. that works with every system throughout the body But the glands that play a role in the matter we are talking about are glands in the endocrine system. (which acts on stress The working system of women and men and sleep) are as follows: pineal gland (pituitary gland), pituitary gland, thyroid gland, parathyroid gland, thymus gland, adrenal gland (adrenal gland). Pancreas Sex glands (produce sex hormones)
In this article, we will focus on just 3 glands that take care of stress and sleep in working people. (Permission not to include stress and sleep In people of old age first. Because the topic of menopause is huge. very detailed (This must be discussed separately.) That is, the pituitary gland, thyroid gland, and adrenal gland.
And these three glands If any of the glands are not functioning properly overworked or lack of nutrients that will help create hormones It will affect your health immediately.
- The pituitary gland is behind the pituitary gland. Working in harmony with the pituitary gland and the hippocampus Its role is to produce chemicals in the brain. The main ingredient that produces melatonin is melatonin. Therefore, when stress occurs within the body pituitary gland It sends signals to other glands to help protect the body. Prevent damage caused by stress, such as controlling the heartbeat. Control blood pressure levels control energy use
Of course, any day the pituitary gland is focused on signaling. Order stress control operations The pituitary gland will forget to control the pituitary gland. To secrete melatonin Helps the body sleep normally (Like forgetting to send action signals to sex hormones Therefore, when the body encounters stress on a regular basis So women have problems with menstruation. Men also have problems with their sexual feelings. and ejaculation of sperm)
- The thyroid gland is the most sensitive gland to stress. However, stress affects the thyroid gland. Not everyday situations But this includes the intake of toxins or heavy metals into the body, aspirin, white flour, desserts, and foods that are not friendly to the body (food sensitive). Therefore, when the body is stressed from such things It sends stress signals to the pituitary brain. along with the burning of energy which is the main function of the thyroid gland must also be in chaos Therefore, the stress that the thyroid gland receives In addition to causing insomnia (The pituitary gland does not send signals to the pituitary gland after melatonin.) Energy fluctuations, such as weight gain and loss, may occur.
- The adrenal glands are glands that deal with stress. By secreting cortisol to help regulate the heart rate. Maintain blood pressure levels Maintains mineral balance, especially sodium and potassium. Maintain blood sugar levels Especially the stress of the body caused by low blood sugar In addition, the adrenal glands are the glands that produce all sex hormones. Therefore, people who are in a state of chronic stress Besides not being able to sleep There will be problems with menstruation and sexual desire.
Simple understanding of the mechanisms of how the body works
| cause | body mechanics | effect |
|---|---|---|
| Stress arises. | The pituitary brain will work. | 1. The adrenal glands secrete cortisol. Controlling the body mechanisms that come with stress is controlling the heart rate. Maintain blood pressure levels Maintains mineral balance, especially sodium and potassium. Maintain blood sugar levels 2. The adrenal glands slow down the functioning of sex hormones such as ovulation and sexual feelings during the body's stress. This is because fat is used as a precursor to the production of sex hormones. Cortisol is used for energy. When the body is stressed 3. Pituitary gland Slows down the production of melatonin to help with sleep. This is because nutrients that can be used for energy, such as protein, must be used by cortisol to protect the body during stress. (And protein is a precursor to melatonin production.) 4. Thyroid gland production of T3 and T4 is confused and because the body is stressed. The body must use quite a lot of energy. To control the various conditions mentioned in point 1 and because the thyroid functions to control metabolism. If stress occurs frequently Metabolic control systems are lost. Specifically, thyroid hormone has a precursor from the fat cholesterol. Therefore, if we take medicine to reduce cholesterol or getting fat that has too little cholesterol The chance of the thyroid system losing its function is very high. The cause comes from a stressful situation in the body. |
The cause of stress comes from
- Physical causes (Physical Stress) are - eating starches and desserts continuously until insulin resistance occurs. or pre-diabetic condition -Hypoglycaemia or fluctuating blood sugar levels -Suffering from chronic disease -Taking certain medicines such as aspirin, anti-inflammatory drugs -Food allergies (food sensitivity and food allergy) -Getting chemicals into the body both from contamination in food and from chemicals mixed into food
- Emotional Stress usually comes from stories of pressure from life problems such as work, family, relationships, and child problems.
- Caused by toxins around us (Environmental Stress) such as toxic air with high PM values that are harmful to the body. From various products that we use in the household such as home care, skin care
Can control eating Stop stressing permanently.
To reduce stress The above causal factors must be avoided in all respects. Especially stress caused by food, that is, reduce/abstain from white flour foods and desserts. Try to eat foods that are not processed. that have too much synthetic chemical added By eating fresh food That comes from the vegetables that we grow ourselves. Meat that has been raised naturally
In addition, must Reduce/stop taking unnecessary medications. You should maintain good health. Not easily sick Including observing foods that the body is not friendly to, or being "allergic" without showing symptoms (food sensitivity), then try to avoid them and don't eat them often (we can check for "allergic" symptoms without symptoms by ourselves. By observing the pulse If you eat food The pulse beats faster. more than 6 times per minute, which means that our body is not friendly to certain foods in that meal)
The most important thing is Eating enough food in each category to meet the body's needs. Eat a variety so that the body receives the most nutrients Considering that The body needs 60 percent water, 18 percent protein, 15 percent fat, 4 percent minerals, 2 percent carbohydrates, and 1 percent vitamins (don't forget that all brain chemicals including melatonin that helps sleep It has precursors from protein)
In addition, stress caused by the environment around us Especially the products that we use to nourish our skin. and products for cleaning yourself and household equipment You should choose those that come from nature. Contains ingredients that do not use chemicals Or if there is, let it be as little as possible. In addition, you should avoid traveling to places where the environment Especially the air is toxic.
As for mental stress, You may need to use other methods to help, such as meditation and exercise. Doing a hobby
Hormone-adjusting minerals Helps relieve stress and increases sleep
With all the factors mentioned above We will see that the body mechanism That causes stress is not normal. In particular, the causes of stress are many. Especially about food that we can control
Therefore, the list of minerals that are about to be discussed follows. Therefore it is of indispensable importance. As well as controlling the eating of foods that cause stress above.
- Iodine helps regulate the functioning of the thyroid gland. and thyroid hormone production
IODINE RICH FOODS: Sea plants, cod, shrimp, tuna, eggs, prunes.
- Zinc and Selenium Helps control the function of all sex hormones, namely estrogen, progesterone, and testosterone. Sex hormones are produced and secreted by the adrenal glands.
ZINC RICH FOODS: Scallops, various beans, cereals, eggs, brown rice, various meats.
SE L ENIUM RICH FOODS : Brazil nuts, various meats
- Manganese helps regulate the function of the pituitary gland. To command other glands to secrete various hormones while the body is stressed. Both are commands to ejaculate. and delay ejaculation later This is to protect the body in stressful situations. which caused many systems to be affected
MANGANESE RICH FOODS: Almonds, pecans, oats, brown rice, dark green vegetables, pineapple.
- Copper and Selenium Helps control the functioning of the adrenal glands that causes the function to secrete cortisol while the body is stressed and control the function of sex hormones to work normally Especially in situations where the body is not stressed. (or stressed)
COPPER RICH FOODS: Scallops, spirurina, shiitake mushrooms, various beans, lobster. dark green vegetables
These are the mechanisms of the body when stressed. This is to allow readers to analyze for themselves. Where are the main causes of our stress and insomnia? Some people may need to modify their entire endocrine system. (Which is the mechanism of the body that is affected by stress). Some people may fix only a few items. It helps to achieve the goal. which is good sleep Some people may simply increase their intake of certain foods. It helped solve the problem.
Good luck.