hello everyone!
My name is Pastan8!
[It depends on the personThey age at different rates.】
[Efforts to slow down the aging process will benefit you and those around you.】
Slowing down aging means maintaining the cells in your body.
This will also lead to a longer healthy lifespan. Health is important.
・Look someone in the eye when talking.
・Feel the smell and taste.
・Move your body as you wish and feel someone's warmth.
- Understand who you are and care about the people you care about.
- They have rich emotions and memories.
It's a given, isn't it?
I want you to live a healthy life and live even just one second longer than the people you care about.
I think being by someone's side until the very end is a sign of love.
Notice:Exercise can reduce menstrual pain and contribute to mental well-being, which should improve your overall quality of life (and improving women's mental well-being may also lead to better mental well-being for men).
A little while ago,
I met a woman who was extremely annoyed.
It seems she was on her period.
She spoke about the pain of menstrual cramps.
After that, I asked some female acquaintances about the difficulties they face during their periods, and they told me,Everyone had some kind of problem.It seems that she often regrets being irritable after her period.
That's why I posted this topic.
Ladies,
I would be happy if you could learn about the effects of exercise and put it into practice.
Eliminating menstrual difficulties will also help men.
Because it doesn't go into berserker mode (sweat)
*About Berserker Mode
You will be forced to "fight" every turn, and will be unable to take any other actions.
At this time, attack power increases.
They primarily attack enemies, but can also attack their own allies or themselves.
Research results
First,
See the aerobic exercise results (before and after the experiment).
Here is a table showing the exercise and non-exercise groups.
The exercise details are as follows:
Three times a week, I ran on a treadmill for 30 minutes, plus 10 minutes of light exercise before and after, for a total of 40 minutes, for four weeks.
Participants were women aged 18 to 29 who did not exercise regularly.
Blood tests areConducted before the experiment (first day of menstruation) and after the experiment (first day of menstruation of the following month).
Table 1. Blood components of the exercise group
| item | Before the experiment | After the experiment | change |
|---|---|---|---|
| Progesterone (pg/ml) | 3686.1 ± 2203.5 | 4057.3 ± 2982.6 | increase |
| TNF-α (pg/ml) | 5.4 ± 2.7 | 5.1 ± 1.9 | decrease |
| Prostaglandin F2-α (pg/ml) | 55.8 ± 44.1 | 42.8 ± 20.9 | decrease |
| Prostaglandin E2 (pg/ml) | 64.0 ± 23.0 | 55.8 ± 17.5 | decrease |
| Pain intensity (0-10 NRS) | 5.9 ± 2.4 | 4.9 ± 2.2 | decrease |
Table 2. Blood components of the non-exercise group
| item | Before the experiment | After the experiment | change |
|---|---|---|---|
| Progesterone (pg/ml) | 4770.0 ± 2324.7 | 3227.4 ± 1266.0 | decrease |
| TNF-α (pg/ml) | 4.3 ± 2.6 | 4.9 ± 2.8 | increase |
| Prostaglandin F2-α (pg/ml) | 33.0 ± 11.0 | 37.2 ± 7.7 | increase |
| Prostaglandin E2 (pg/ml) | 50.6 ± 18.3 | 66.8 ± 27.8 | increase |
| Pain intensity (0-10 NRS) | 4.1 ± 2.1 | 3.8 ± 2.0 | decrease |
First of all, the important thing
What kind of changes have occurred?
I'll start with the bottom item.
The NRS (Numerical Rating Scale) ranges from 0 being no pain to 10 being maximum pain.
The subject will rate the pain they feel.
Exercise group: Pain intensity decreased by 1 point.
Non-exercise group: Pain intensity decreased by 0.3.
*The non-exercise group had a 0.3 decrease.
This time, it just happened to go down, so it can be interpreted as not having had a major change.
Please note that this value is only the pain you felt.
I think the following information is very important.
This is where the real action begins!
First, let me state the conclusion.
Exercise reduces prostaglandins.
It is believed that excessive prostaglandins can worsen menstrual cramps, headaches, and abdominal pain.
Prostaglandins are substances that induce pain.
Although it is a substance that the body needs, excessive secretion can be a problem.
*Here we will focus only on menstrual pain.
Exercise group: Prostaglandin E2 and prostaglandin F2-α significantly decreased.
Non-exercise group: Prostaglandin E2 and prostaglandin F2-α increased.
Prostaglandins... seem to decrease when you exercise.
One factor is that exercise improves blood circulation.
I will briefly explain about prostaglandins.especiallyMen should read this)
During menstruation, blood is pushed out (gush?) when unnecessary endometrial tissue is expelled.
This is because prostaglandins cause the uterus to contract.
↓
Too much prostaglandin
The uterus contracts too much, blood circulation becomes poor, and oxygen does not reach the uterine muscles.
This causes the uterus to become "swelled."
When your muscles cramp, it hurts so much, right? That "Ouch, ouch, ouch, ouch!" feeling. That's what's happening in your uterus (sweat)
*When the uterus becomes hypoxic, more prostaglandins are secreted in an attempt to force the uterus to contract, creating a negative cycle (I haven't fully researched this yet, haha).
Progesterone is one of the female hormones.
First, let me state the conclusion.
Exercise may help maintain progesterone levels.
It is believed that a decrease in progesterone can lead to irritability, mental instability, and a tendency to enter berserker mode.*We will not explain other effects of progesterone here.
Exercise group: Progesterone increased.
Non-exercise group: Progesterone decreased.
During menstruation (when the body is no longer preparing for pregnancy), progesterone levels decrease.
In other words, it's easy to go into berserker mode.
One of the keys to maintaining mental stability is to minimize the decline in progesterone.
Progesterone is the precursor to allopregnanolone, which, in simple terms, activates the parasympathetic nervous system and suppresses amygdala activity.
Regarding the amygdala,Page about the effects of gratitudePlease refer to.
I'll digress a bit, but
[Healthy women]
When you experience acute stress, your allopregnanolone levels increase.
↓
Allopregnanolone makes GABA receptors more responsive to GABA.
↓
The parasympathetic nervous system becomes more activated.
↓
It will reduce tension and anxiety.
*GABA is a neurotransmitter that activates the parasympathetic nervous system (which is actually quite important).
[Women with PMDD]
*PMDD (premenstrual dysphoric disorder)
When exposed to sudden stress, the increase in allopregnanolone concentration is suppressed.
↓
As a result, irritability and anxiety are not suppressed.
It has been reported that people with alcoholism, trauma, or PTSD have low blood levels of allopregnanolone.Also, it appears that chronic stress causes structural changes in GABA receptors. When allopregnanolone acts on these damaged GABA receptors, it seems to worsen the berserker mode during menstruation.
What I want to say
For women,
No matter what, exercise is important!
Both physically and mentally.
For men,
There are women out there who struggle with hormone fluctuations!
*Just knowing this may help you to be more calm and considerate of others.
After,,,
Chronic stress is scary (for real).
That "GABA receptor" changes,
He used to be so kind and approachable,
Things are so tense right now that it's hard to get close to him.
I wonder what happened to him?
That's how it feels (it doesn't make much sense).
That's how dangerous chronic stress is.
Reference URL
■Silvia Diviccaro, Lucia Cioffi, Eva Falvo, Silvia Giatti, and Roberto Cosimo Melcangi, Allopregnanolone: An overview on its synthesis and effects, 2021, Wiley Online Library, https://onlinelibrary.wiley.com/doi/10.1111/jne.12996, (accessed Feb. 20, 2024), DOI: https://doi.org/10.1111/jne.12996
■Lara Tiranini, Rossella E Nappi, Recent advances in understanding/management of premenstrual dysphoric disorder/premenstrual syndrome, 2022, H1Connect, https://connect.h1.co/prime/reports/b/11/11/, (accessed Feb. 20, 2024), DOI: https://doi.org/10.12703/r/11-11
■Rachel A Earl, Rosalie M Grivell, Nifedipine for primary dysmenorrhoea, 2021, CochraneLibrary, https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD012912.pub2/full, (accessed Feb. 22, 2024), DOI:https://doi.org/10.1002/14651858.CD012912.pub2
■Priya Kannan, Kwok-Kuen Cheung, Chan Sheung Chi, Lam King Yan, Law Yee Xi, Ng Sze Ki, Siu Hoi Yan and Sze Chuen Cesar Wong, Effect of Aerobic Exercise on Plasma Biomarkers of Pain in Women with Primary Dysmenorrhea: A Controlled Non-Randomized Pilot Trial, 2020, Prime Scholars, https://www.primescholars.com/articles/effect-of-aerobic-exercise-on-plasma-biomarkersof-pain-in-women-with-primary-dysmenorrhea-acontrolled-nonrandomized-pilot-trial.pdf, (accessed Feb. 18, 2024)
bonus
While taking a walk during lunch break,
A pigeon was basking in the sun.
Personally, if I see a pigeon,I have a tendency to want to run and chase after them...
This time I held back and took a photo (lol)
*By the way, I'm pretty fast (instantaneous movement speed is important to kill the enemy)
Peace is good, isn't it?
