{"id":227905,"date":"2020-08-18T11:40:00","date_gmt":"2020-08-18T09:40:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=227905"},"modified":"2021-03-05T16:29:32","modified_gmt":"2021-03-05T15:29:32","slug":"kako-hormonsko-neravnovesje-vpliva-na-misicno-maso-moskih-in-zensk","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-hormonsko-neravnovesje-vpliva-na-misicno-maso-moskih-in-zensk\/","title":{"rendered":"Kako hormonsko neravnovesje vpliva na mi\u0161i\u010dno maso mo\u0161kih in \u017eensk?"},"content":{"rendered":"\n<p><strong>Hormoni<\/strong> so pomembni <strong>produkti \u017elez \u010dlove\u0161kega telesa,<\/strong> njihova raven pa vpliva na <strong>zdravje in mi\u0161i\u010dno maso.<\/strong>&nbsp;V \u017eivljenju se ravni hormonov <strong>naravno in \u201cnenaravno\u201d spreminjajo.<\/strong>&nbsp;Krivca sta <strong>puberteta in menopavza,<\/strong> vendar lahko tudi stres ali slab \u017eivljenjski slog povzro\u010data neravnovesje. Nau\u010dite se vseh osnov o hormonih, njihovem vplivu na vadbo, pa tudi o spremembah njihove ravni med \u017eivljenjem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/hormon\u00e1lna-nerovnov\u00e1ha-a-rast-svalov.jpeg\" alt=\"Kako hormonsko neravnovesje vpliva na mi\u0161i\u010dno maso mo\u0161kih in \u017eensk?\" class=\"wp-image-178374\" width=\"828\" height=\"828\" title=\"Kako hormonsko neravnovesje vpliva na mi\u0161i\u010dno maso mo\u0161kih in \u017eensk?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/hormon\u00e1lna-nerovnov\u00e1ha-a-rast-svalov.jpeg 1104w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/hormon\u00e1lna-nerovnov\u00e1ha-a-rast-svalov-400x400.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/hormon\u00e1lna-nerovnov\u00e1ha-a-rast-svalov-150x150.jpeg 150w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Hormoni in endokrini sistem<\/strong><\/h2>\n\n\n\n<p>Hormoni so <strong>kemikalije<\/strong>, ki jih proizvajajo <strong>\u017eleze<\/strong>, in so neke vrste kemi\u010dni<strong> \u201cglasniki\u201d<\/strong>, ki potujejo skozi krvni obtok. Njihova vloga je <strong>prena\u0161anje informacij<\/strong>v \u010dlove\u0161kem telesu in ta funkcija je podobna \u017eiv\u010dnemu sistemu, vendar se v tem primeru namesto \u017eiv\u010dnih impulzov uporabljajo hormoni. Vplivajo na <strong>skoraj vsako celico in organ<\/strong> v telesu in preprosto povedano, <strong>narekujejo<\/strong> tkivom in organom, <strong>\u201ckaj in kako to storiti\u201d.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2] [3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Hormoni in vadba<\/strong><\/h3>\n\n\n\n<p>Pravilna raven hormonov je zelo pomembna za optimalno delovanje telesa, zato logi\u010dno vpliva tudi na vadbo in rast mi\u0161ic. Hormone delimo na <strong>steroidne, peptidne in aminske<\/strong>, poleg tega so lahko <strong>anaboli\u010dni ali kataboli\u010dni.<\/strong> <strong>Anaboli\u010dni <\/strong>so pomembni za <strong>rast tkiv<\/strong> in <strong>kataboli\u010dno razgradijo.<\/strong> Na naslednjem seznamu boste na\u0161li ve\u010d hormonov, ki so povezani z vadbo <span style=\"color:#ff6600\" class=\"tadv-color\">[24] [25] [26] [27] [28]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Inzulin<\/strong> \u2013 je pomemben za <strong>presnovo ogljikovih hidratov in ma\u0161\u010dob,<\/strong> ker zagotavlja absorpcijo glukoze v krvni obtok. Poleg tega lahko povzro\u010di, da se ma\u0161\u010doba ne uporablja kot gorivo za mi\u0161ice, ampak se shrani v ma\u0161\u010dobnem tkivu. Premajhna ob\u010dutljivost za inzulin lahko preraste v inzulinsko rezistenco ali celo sladkorno bolezen tipa 2. Na pravilno delovanje inzulina v telesu lahko vplivate z zdravim \u017eivljenjskim slogom. \u010ce \u017eelite izvedeti ve\u010d o inzulinu, ob\u010dutljivosti in inzulinski odpornosti, preberite na\u0161 \u010dlanek \u2013 <a title=\"Ob\u010dutljivost za inzulin - kako ga pove\u010dati in prepre\u010diti odpornost na inzulin\" href=\"https:\/\/gymbeam.si\/blog\/obcutljivost-za-inzulin-kako-ga-povecati-in-prepreciti-odpornost-na-inzulin\/\" target=\"_blank\" rel=\"noopener noreferrer\">Ob\u010dutljivost za inzulin \u2013 kako ga pove\u010dati in prepre\u010diti odpornost na inzulin<\/a>.<\/li><li><strong>Kortizol<\/strong> \u2013 znan tudi kot stresni hormon, ker se izlo\u010da pod stresom. Med dolgimi vadbami podpira <strong>razgradnjo trigliceridov in beljakovin<\/strong>, da nastane glukoza, ki jo telo uporablja kot vir energije med treningom. Vendar je treba omeniti, da je <strong>pretreniranost<\/strong> tudi oblika stresa, ki povzro\u010da izlo\u010danje kortizola.&nbsp;<strong>Spanje in regeneracija<\/strong> med vadbo sta pomembni za vzdr\u017eevanje optimalne ravni kortizola, kar lahko podprete tudi z vnosom <a title=\"Beljakovine\" href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\">beljakovin<\/a> ali <a title=\"BCAA\" href=\"https:\/\/gymbeam.si\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\">BCAA<\/a>. Ve\u010d o kortizolu najdete tudi v to\u010dki \u0161t. tega \u010dlanka \u2013 <a title=\"8 mitov o huj\u0161anju, ki vas ovirajo pri doseganju \u017eelenih rezultatov\" href=\"https:\/\/gymbeam.si\/blog\/8-mitov-o-hujsanju-ki-vas-ovirajo-pri-doseganju-zelenih-rezultatov\/\" target=\"_blank\" rel=\"noopener noreferrer\">8 mitov o huj\u0161anju, ki vas ovirajo pri doseganju \u017eelenih rezultatov<\/a>.<\/li><li><strong>Testosteron<\/strong> \u2013 povezan je predvsem z mo\u0161kimi, vendar ga najdemo tudi pri \u017eenskah, \u010deprav manj kot 10%. Ta hormon ima <strong>anaboli\u010dne u\u010dinke<\/strong> na mi\u0161ice in tako podpira<strong> rast mi\u0161i\u010dne mase in mo\u010di.<\/strong>&nbsp;Za \u017eenske je koristen za mi\u0161ice, kosti in spolno \u017eeljo.<\/li><li><strong>Rastni hormon <\/strong>\u2013 anaboli\u010dni peptidni hormon s funkcijo, ki izhaja iz njegovega imena \u2013 za pospe\u0161evanje <strong>rasti celic.<\/strong>&nbsp;Nastaja med spanjem, spodbujajo ga intenzivni, mo\u010dni ali kardio treningi.<\/li><li><strong>Glukagon<\/strong> \u2013 je odgovoren za <strong>spro\u0161\u010danje prostih ma\u0161\u010dobnih kislin<\/strong> iz ma\u0161\u010dobnega tkiva pri <strong>nizki ravni krvnega sladkorja,<\/strong> ki se uporabljajo za pove\u010danje ravni glukoze. Preprosto povedano, to je hormon, ki prepre\u010duje, da bi padel krvni sladkor prenizko.<\/li><li><strong>Epinefrin in norepinefrin<\/strong> \u2013 sta kateholamini, znana tudi kot <strong>adrenalin in noradrenalin.<\/strong>&nbsp;Njihova vloga je podpirati proizvodnjo energije za simpati\u010dni \u017eiv\u010dni sistem in nadzor telesnih funkcij med kardio vadbo. Pove\u010dajo <strong>sr\u010dni utrip v telesu, raven sladkorja v krvi, kontraktilnost srca<\/strong>(sila, s katero srce stisne), epinefrin celo spodbuja izbolj\u0161ano dihanje zaradi <strong>sprostitve gladkih mi\u0161ic<\/strong> v dihalnih poteh.<\/li><li><strong>Inzulinu podoben rastni hormon<\/strong> \u2013 potreben je za mi\u0161ice in njihovo rast, saj podpira delovanje rastnega hormona s <strong>popravljanjem po\u0161kodovanih beljakovin<\/strong> med treningom.<\/li><li><strong>Mo\u017eganski nevrotrofi\u010dni faktor (BDNF)<\/strong> \u2013 skrbi za nastanek <strong>novih celic v mo\u017eganih<\/strong>, kar izbolj\u0161uje <strong>kognitivno delovanje.<\/strong>&nbsp;Med intenzivnim treningom ne zagotavljate samo proizvodnje rastnega hormona in inzulinu podobnega rastnega hormona, temve\u010d tudi BDNF, kar je koristno za celice v mo\u017eganih.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/horm\u00f3ny-a-cvi\u010denie-1124x749.jpg\" alt=\"Hormoni in vadba\" class=\"wp-image-178413\" width=\"843\" height=\"562\" title=\"Hormoni in vadba\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/horm\u00f3ny-a-cvi\u010denie-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/horm\u00f3ny-a-cvi\u010denie-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/horm\u00f3ny-a-cvi\u010denie-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/horm\u00f3ny-a-cvi\u010denie-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Hormoni in rast mi\u0161ic<\/strong><\/h3>\n\n\n\n<p>Hormoni opravljajo \u0161tevilne funkcije v telesu, nekatere pa so povezane z mi\u0161icami in telesno te\u017eo. V telesu potekajo <strong>anaboli\u010dni in kataboli\u010dni<\/strong> procesi, v katerih so prisotni dolo\u010deni hormoni. <strong>Anabolizem<\/strong> je postopek, pri katerem <strong>majhne molekule<\/strong> postanejo kompleksne s pomo\u010djo energije, pridobljene s katabolizmom. Nasprotno,<strong> katabolizem<\/strong> se pojavi med prebavo, ko se <strong>molekule razgradijo<\/strong> in jih telo porabi kot vir energije. Anaboli\u010dni procesi vklju\u010dujejo, na primer<strong> rast mi\u0161i\u010dne mase ali kosti.<\/strong> Pri katabolizmu se razbijejo velike molekule v manj\u0161e, na primer <strong>beljakovine v aminokisline.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[29] [30] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V anabolizmu in katabolizmu so prisotni naslednji hormoni <span style=\"color:#ff6600\" class=\"tadv-color\">[29]<\/span>:<\/p>\n\n\n\n<p><strong>Anabolizem<\/strong> \u2013 testosteron, estrogen, rastni hormon in inzulin<\/p>\n\n\n\n<p><strong>Katabolizem<\/strong> \u2013 adrenalin, kortizol, glukagon in citokini<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Anaboli\u010dno stanje <\/strong>je ustrezno za \u0161portnike in aktivne ljudi, ki \u017eelijo <strong>pridobiti<\/strong> (in tudi ohraniti) <strong>mi\u0161i\u010dno maso.<\/strong> Sledijo prehranskemu programu, katerega cilj je <strong>zagotoviti dovolj hranilnih snovi<\/strong> pred in po treningu, da bi <strong>zagotovili gorivo<\/strong> za trening in <strong>ohranili anaboli\u010dno stanje. <\/strong>Poleg prehrane pa je pomemben del anaboli\u010dnega stanja \u0161e en dejavnik \u2013 <strong>spanje.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/horm\u00f3ny-a-rast-svalov-1124x749.jpg\" alt=\"Hormoni in rast mi\u0161ic\" class=\"wp-image-178426\" width=\"843\" height=\"562\" title=\"Hormoni in rast mi\u0161ic\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/horm\u00f3ny-a-rast-svalov-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/horm\u00f3ny-a-rast-svalov-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/horm\u00f3ny-a-rast-svalov-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/horm\u00f3ny-a-rast-svalov-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Hormonske spremembe pri mo\u0161kih in rast mi\u0161ic<\/strong><\/h3>\n\n\n\n<p>Verjetno se prve ve\u010dje hormonske spremembe v \u010dlovekovem \u017eivljenju za\u010dnejo v <strong>puberteti.<\/strong> V hipotalamusu se za\u010dne<strong> proizvodnja hormona gonadotropina,<\/strong> kar povzro\u010di <strong>zvi\u0161anje ravni testosterona.<\/strong> Mimogrede, gonadotropin v puberteti vpliva tudi na <strong>\u017eenske in na proizvodnjo estrogena.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[34]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Testosteron je pomemben hormon, ki vpliva na ve\u010d funkcij in njegove ravni se skozi \u017eivljenje spreminjajo. Zvi\u0161uje se med puberteto in dose\u017ee <strong>vrhunec ob koncu mladostni\u0161tva.<\/strong> Sledi faza upada in po 30. letu starosti je naravno, da z vsakim letom testosteron upada. Njena raven je pomembna tudi za <strong>rast in mo\u010d mi\u0161ic.<\/strong> Vpliva na receptorje DNA, kar povzro\u010da sintezo beljakovin in pove\u010da prena\u0161alce, s \u010dimer pospe\u0161uje <strong>rast tkiva<\/strong> in nenazadnje zvi\u0161uje raven <strong>rastnega hormona.<\/strong> U\u010dinek testosterona je kompleksen in ima poleg mi\u0161ic tudi nekaj povezave s <strong>presnovo ma\u0161\u010dob<\/strong> ali <strong>gostoto kosti.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[33]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/DSC_3293-min-1124x1062.jpg\" alt=\"Hormonske spremembe pri mo\u0161kih in rast mi\u0161ic\" class=\"wp-image-178487\" width=\"843\" height=\"797\" title=\"Hormonske spremembe pri mo\u0161kih in rast mi\u0161ic\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/DSC_3293-min-1124x1062.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/DSC_3293-min-400x378.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/DSC_3293-min-1536x1451.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/DSC_3293-min-2048x1935.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Drug primer hormonskih sprememb v \u017eivljenju mo\u0161kega je lahko <strong>hormonsko neravnovesje.<\/strong> Poleg<strong> naravnih razlogov<\/strong>, kot sta <strong>puberteta<\/strong> ali <strong>staranje,<\/strong>obstajajo tudi drugi razlogi, na primer <strong>pomanjkanje vadbe, slab \u017eivljenjski slog<\/strong> ali <strong>stres.<\/strong> Simptomi vklju\u010dujejo <strong>pomanjkanje energije, zmanj\u0161ano spolno \u017eeljo, nizko \u0161tevilo spermijev, zmanj\u0161ano rast las in \u0161e ve\u010d.<\/strong> Neravnovesja se lahko pojavijo kadar koli v \u017eivljenju in pri <strong>nekaterih<\/strong> \u017ee pri <strong>30-ih.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[35] [36]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hormonsko neravnovesje je lahko nekoliko nedosledno, zato ga je ob\u010dasno te\u017eko prepoznati. Obstaja 5 simptomov, ki ka\u017eejo na neravnovesje in so lahko posledica <strong>zmanj\u0161ane ravni testosterona<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[37]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>nizek libido<\/li><li>erektilna disfunkcija<\/li><li>ginekomastija (pove\u010danje prsi)<\/li><li>izguba mi\u0161ic in pridobivanje ma\u0161\u010dobe<\/li><li>nihanje razpolo\u017eenja<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druga tema, o kateri se pogosto govori, je<strong> \u201cmo\u0161ka menopavza\u201d.<\/strong> Ta izraz se nana\u0161a na <strong>zmanj\u0161anje androgenov in testosterona,<\/strong> pa tudi na <strong>hipogonadizem<\/strong> z zamudo. \u010ceprav se uporablja izraz \u201cmenopavza\u201d, so te hormonske spremembe pri mo\u0161kih <strong>razli\u010dne.<\/strong> Konec ovulacije in hitra proizvodnja hormonov se <strong>pri \u017eenskah<\/strong> pojavi v razmeroma <strong>kratkem \u010dasu<\/strong>, pri mo\u0161kih pa se <strong>postopno zmanj\u0161uje.<\/strong> Simptomi vklju\u010dujejo zmanj\u0161ano <strong>mi\u0161i\u010dno maso in fizi\u010dno \u0161ibkost, pove\u010dano ma\u0161\u010dobo, te\u017eave z koncentracijo, depresijo, neplodnost <\/strong>ali <strong>erektilno disfunkcijo.<\/strong> Govori se, da ima \u017eivljenje svoje vzpone in padce, pri testosteronu se za\u010dne s puberteto in kon\u010da pri mo\u0161ki razli\u010dici menopavze. <span style=\"color:#ff6600\" class=\"tadv-color\">[38] [39]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Hormonske spremembe pri \u017eenskah in njihov vpliv na mi\u0161ice<\/strong><\/h3>\n\n\n\n<p>Hormonske spremembe v \u017eivljenju vplivajo na oba spola in \u017eenske niso izjema. Ravni hormonov so po rojstvu visoke, vendar v nekaj mesecih vpadejo in se med <strong>puberteto<\/strong> <strong>ob\u010dutno zvi\u0161ajo.<\/strong> Pri mo\u0161kih <strong>gonadotropin<\/strong> spro\u017ei proizvodnjo testosterona, pri \u017eenskah pa proizvodnjo estrogena. <strong>Za\u010detek menstruacije<\/strong> je povezan tudi s puberteto. Puberteta pri deklicah traja pribli\u017eno <strong>3-4 leta<\/strong> in kot zanimivo dejstvo, afro-ameri\u010danke in latino-ameri\u010danke puberteto za\u010dnejo nekoliko prej. <span style=\"color:#ff6600\" class=\"tadv-color\">[40]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hormonske spremembe se pojavijo tudi med menstrualnim ciklom. Ravni <strong>estrogena<\/strong> se med ciklom <strong>zni\u017eajo in zvi\u0161ajo<\/strong> do <strong>2-krat.<\/strong> Prvo pove\u010danje estrogena je med srednjo folikularno fazo, ki se zmanj\u0161a po ovulaciji, drugo pove\u010danje se pojavi v srednji lutealni fazi in se na koncu cikla zmanj\u0161a. Glede reproduktivnih let v \u017eivljenju \u017eenske je treba omeniti <strong>PMS (predmenstrualni sindrom)<\/strong> in njegove simptome. PMS velja za vse simptome <strong>pred menstruacijo<\/strong>, kot so <strong>nihanje razpolo\u017eenja, ne\u017enost, tesnoba, jeza, kr\u010di, ob\u010dutljivost dojk<\/strong> ali<strong> driska.<\/strong> Nekateri strokovnjaki menijo, da je <strong>nihanje razpolo\u017eenja povezano s hormoni<\/strong> in da so za spremembe razpolo\u017eenja morda odgovorni dolo\u010deni presnovki hormonov v mo\u017eganih ali da je presnova hormonov pri nekaterih \u017eenskah \u017ee druga\u010dna. Drugi znanstveniki so mnenja, da nihanje razpolo\u017eenja morda ne pomeni takoj\u0161nje nihanje ravni hormonov. Tega \u0161e ne moremo zagotovo potrditi. Kakor koli, zdi se, da \u017eenske do\u017eivljajo pogostej\u0161a nihanja hormonov kot mo\u0161ki. <span style=\"color:#ff6600\" class=\"tadv-color\">[41] [42]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Menopavza<\/strong> je klju\u010dno obdobje v \u017eivljenju \u017eenske, ko pride do hormonskih sprememb. <strong>Pribli\u017eno pri 50. letu starosti<\/strong> jaj\u010dniki <strong>zmanj\u0161ajo proizvodnjo<\/strong>hormonov <strong>estrogena in progesterona. <\/strong>Menopavza je opredeljena kot obdobje<strong> 12 mesecev ali ve\u010d<\/strong> brez menstrualnega cikla. Manifestira se z<strong>vro\u010dinskimi oblivi, zmanj\u0161anim libidom, depresijo, suhostjo no\u017enice <\/strong>ali<strong> osteoporozo.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[42] [43]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/IMG_4845-1124x822.jpg\" alt=\"Hormonske spremembe pri \u017eenskah in njihov vpliv na mi\u0161ice\" class=\"wp-image-178502\" width=\"843\" height=\"617\" title=\"Hormonske spremembe pri \u017eenskah in njihov vpliv na mi\u0161ice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IMG_4845-1124x822.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IMG_4845-400x292.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IMG_4845-1536x1123.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IMG_4845-2048x1497.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Po mnenju znanstvenikov, je<strong> estrogen<\/strong> nekak\u0161en <strong>regulator sposobnosti pre\u017eivetja mi\u0161i\u010dnih celic<\/strong> in<strong> presnove mi\u0161i\u010dne energije.<\/strong> Proizvodnjo estrogena ustavi menopavza, kar vpliva na <strong>poslab\u0161anje mi\u0161i\u010dnega stanja,<\/strong> poleg tega obstaja ve\u010dje <strong>tveganje metaboli\u010dnih bolezni<\/strong> po menopavzi. To tveganje lahko zmanj\u0161ate z zdravim \u017eivljenjskim slogom, vendar ne bo vplivalo na raven estrogena. Poleg mi\u0161ic ima menopavza kompleksnej\u0161i vpliv, saj ko za\u010dnete izgubljati mi\u0161ice, se izgublja tudi <strong>kostna gostota in pove\u010duje se tveganje za osteoporozo.<\/strong> Ni treba posebej poudarjati, da spremembe gostote potencialno pove\u010dajo mo\u017enost <strong>zlomov.<\/strong> In kot da to ni dovolj, poleg mi\u0161ic in kosti vpliva tudi na <strong>sklepe,<\/strong> ki so zaradi sprememb<strong> bole\u010di in trdi.<\/strong>\u010clove\u0161ko telo ne bo nikoli ve\u010d mlado, vendar lahko te simptome <strong>omilite<\/strong> z <strong>redno vadbo.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[44] [45]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Zdravljenje hormonskega neravnovesja<\/h3>\n\n\n\n<p>Obstajajo razli\u010dna zdravila za zdravljenje hormonskih neravnovesij, vendar lahko<strong> tveganje in simptome<\/strong> neravnovesja zmanj\u0161ate tudi s <strong>spremembo \u017eivljenjskega sloga <\/strong>ali<strong> uporabo naravnih dopolnil.<\/strong> <strong>Redna vadba, uravnote\u017eena prehrana, nadzor stresa<\/strong> ali vzdr\u017eevanje <strong>optimalne telesne te\u017ee<\/strong> so le nekatere od sprememb, ki lahko pomagajo. Vendar pa lahko poskusite tudi z <strong>naravnimi na\u010dini,<\/strong> kot sta <strong>ginseng<\/strong> in <a title=\"BIO Tricolor Maca - VanaVita\" href=\"https:\/\/gymbeam.si\/bio-tricolor-maca-vanavita.html\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>maca<\/strong><\/a> za <strong>erektilno disfunkcijo.<\/strong> Ginseng je lahko koristen tudi za <strong>simptome v menopavzi<\/strong>, kot so tesnoba, motnje spanja ali razdra\u017eljivost. <strong>Vro\u010dinske oblive<\/strong>, ki jih povzro\u010da menopavza, lahko zdravimo z <strong>Rde\u010do deteljo, oljem Dvoletnega svetlina<\/strong> ali <strong>Grozdnato svetilko<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[36]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/Lie\u010dba-hormon\u00e1lnej-nerovnov\u00e1hy-899x1124.jpg\" alt=\"Zdravljenje hormonskega neravnovesja\" class=\"wp-image-178400\" width=\"674\" height=\"843\" title=\"Zdravljenje hormonskega neravnovesja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Lie\u010dba-hormon\u00e1lnej-nerovnov\u00e1hy-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Lie\u010dba-hormon\u00e1lnej-nerovnov\u00e1hy-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Lie\u010dba-hormon\u00e1lnej-nerovnov\u00e1hy-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Lie\u010dba-hormon\u00e1lnej-nerovnov\u00e1hy-1638x2048.jpg 1638w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Lie\u010dba-hormon\u00e1lnej-nerovnov\u00e1hy-scaled.jpg 2048w\" sizes=\"auto, (max-width: 674px) 100vw, 674px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vas zanima tema hormonov in \u017eelite dobiti \u0161ir\u0161i pregled \u017elez in njihove proizvodnje hormonov? Kot bonus vam dajemo splo\u0161en pregled \u017elez in hormonov \u201cod mo\u017eganov do medeni\u010dnega dela telesa\u201d. Endokrini sistem vklju\u010duje te \u017eleze&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2] [5 &#8211; 23]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Hipotalamus<\/strong> \u2013 majhen del mo\u017eganov velikosti graha, ki je kompleksen in <strong>nadzoruje ve\u010d podro\u010dij<\/strong> in procesov, na primer <strong>telesno temperaturo<\/strong> ali <strong>apetit,<\/strong> in tudi <strong>uravnava aktivnost drugih \u017elez.&nbsp;<\/strong>Proizvaja ve\u010d hormonov, kot so <strong>dopamin, somatostatin<\/strong> ali <strong>vazopresin.<\/strong> Ena klju\u010dnih funkcij hipotalamusa je vzdr\u017eevanje <strong>homeostaze<\/strong> (stabilnost organizma do njegovega pravilnega delovanja).<\/li><li><strong>Pinealna \u017eleza<\/strong> \u2013 nahaja se na sredini mo\u017eganov nad talamusom in je odgovorna za proizvodnjo <strong>melatonina.<\/strong> Melatonin nadzoruje na\u0161o<strong> \u201cnotranjo uro\u201d.<\/strong><\/li><li><strong>Hipofiza<\/strong> \u2013 se nahaja <strong>pod hipotalamusom<\/strong> in proizvaja ve\u010d hormonov, kot so <strong>rastni hormon, oksitocin ali prolaktin.<\/strong>&nbsp;Hipofiza proizvaja hormone, ki so odgovorni za <strong>rast, razmno\u017eevanje,<\/strong> poleg tega pa<strong> vpliva na druge \u017eleze.<\/strong><\/li><li><strong>\u0160\u010ditnica in ob\u0161\u010ditni\u010dna \u017eleza<\/strong> \u2013 obe se nahajata v <strong>prednjem delu vratu.<\/strong>&nbsp;\u0160\u010ditnica ima \u201cobliko metulja\u201d in proizvaja hormone, ki so odgovorni za<strong>presnovo<\/strong>, nadzira tudi <strong>mi\u0161i\u010dno in sr\u010dno aktivnost<\/strong> ali prebavo.&nbsp;<strong>Ob\u0161\u010ditni\u010dne \u017eleze<\/strong> so pomembne za pravilno <strong>raven kalcija,<\/strong> kar je koristno za mi\u0161ice, kosti in \u017eiv\u010dni sistem. Te \u017eleze proizvajajo hormone <strong>kalcitonin, parahormon, T3 in T4.<\/strong><\/li><li><strong>Pri\u017eeljc<\/strong> \u2013 s to \u017elezo morda niste zelo dobro seznanjeni, saj se nahaja med plju\u010di in deluje le do pubertete. Skrbi za proizvodnjo <strong>tipopoetina<\/strong> ali timozina, prav timozin pa spodbuja proizvodnjo T-limfocitov, vrste belih krvnih celic, ki \u0161\u010ditijo pred oku\u017ebami in virusi.<\/li><li><strong>Jetra<\/strong> \u2013 Glavna funkcija jeter je <strong>filtriranje krvi,<\/strong> skrbi pa tudi za ravnovesje <strong>spolnih in \u0161\u010ditni\u010dnih hormonov <\/strong>ali <strong>kortizona.<\/strong> Jetra poskrbijo tudi za odstranjevanje prese\u017eka iz telesa in \u010de tega ne more v celoti izvesti, obstaja tveganje za \u010dustveno neravnovesje. Jetra proizvajajo <strong>inzulinu podoben rastni hormon (IGF) in trombopoetin.<\/strong><\/li><li><strong>\u017delodec<\/strong> \u2013 v \u017eelodcu se proizvajajo tudi hormoni, kot so <strong>grelin, gastrin <\/strong>ali <strong>histamin.<\/strong>&nbsp;<strong>Gastrin<\/strong> spodbuja spro\u0161\u010danje <strong>\u017eelod\u010dne kisline,<\/strong> ki lahko razgradi hrano in absorbira nekatere hranilne snovi.&nbsp;<strong>Grelin<\/strong> spodbuja apetit, izlo\u010danje rastnega hormona, igra pa tudi vlogo pri nadzoru spro\u0161\u010danja inzulina.&nbsp;<strong>Histamin<\/strong> ima pomembno vlogo pri razvoju alergijskih reakcij, histamin pa so hormoni, katerih vloga je, da se v telesu znebijo ne\u017eelenih snovi \u2013 alergenov.<\/li><li><strong>Pankreas <\/strong>\u2013 je odgovoren za proizvodnjo <strong>inzulina,<\/strong> pa tudi<strong> glukagona in somatostatina.<\/strong>&nbsp;Za trebu\u0161no slinavko je pomemben predvsem inzulin, ki uravnava <strong>absorpcijo glukoze<\/strong> iz krvnega obtoka.<\/li><li><strong>Nadledvi\u010dne \u017eleze<\/strong> \u2013 par \u017elez, ki proizvajajo <strong>adrenalin, norepinefrin, glukokortikoide in androgene.<\/strong>&nbsp;Nadledvi\u010dni hormoni igrajo pomembno vlogo pri nadzoru <strong>krvnega tlaka<\/strong> in <strong>sr\u010dnega utripa<\/strong> ali odziva na stres.<\/li><li><strong>Ledvice<\/strong> \u2013 imajo ve\u010d funkcij, kot je vzdr\u017eevanje kemi\u010dnega ravnovesja v krvi, vsebnost teko\u010dine v telesu in ravni mineralov, kot sta natrij in kalij. Poleg tega ledvice proizvajajo hormone<strong> kalcitriol, eritropoetin <\/strong>ali prostaglandine.&nbsp;<strong>Kalcitriol <\/strong>je biolo\u0161ko aktivna <strong>oblika vitamina D<\/strong>, ki je pomemben za na\u0161e kosti, imunski sistem ali spodbuja prehranski vnos kalcija.&nbsp;<strong>Eritropoetin<\/strong> je uporaben v kostnem mozgu za proizvodnjo rde\u010dih krvnih celic.<\/li><li><strong>Jaj\u010dniki <\/strong>\u2013 skrbijo za <strong>proizvodnjo estrogenov in progesterona<\/strong> in preprosto povedano, za zdravje \u017eenskih reproduktivnih organov.<\/li><li><strong>Maternica<\/strong> \u2013 proizvaja <strong>prolaktin in relaksin,<\/strong> prolaktin pa je \u201cmle\u010dni hormon\u201d, ki je odgovoren za nastajanje mleka \u2013 dojenje in ga proizvaja v ve\u010d \u017elezah v telesu.&nbsp;<strong>Relaksin <\/strong>pripravi steno maternice na nose\u010dnost, mo\u0161ki pa imajo tudi relaksin, ki prihaja iz prostate.<\/li><li><strong>Testisi<\/strong> \u2013 odgovorni so za proizvodnjo <strong>androgenov, estradiola in inhibina,<\/strong> pa tudi najpomembnej\u0161ega hormona, ki se izlo\u010da v testise,<strong>testosterona. <\/strong>Potreben je za proizvodnjo sperme, lahko pa zajemajo tudi zna\u010dilne mo\u0161ke lastnosti, kot sta poglabljanje glasu in rast las.<\/li><\/ol>\n\n\n\n<p>\u017delite izvedeti ve\u010d o pomenu in delovanju hormonov? Zanimive informacije o testosteronu in progesteronu najdete v \u010dlanku \u2013 <a title=\"Kako testosteron in progesteron vplivata na izgubo te\u017ee in rast mi\u0161ic?\" href=\"https:\/\/gymbeam.si\/blog\/kako-vplivata-testosteron-in-progesteron-na-hujsanje-in-povecanje-misicne-mase\/\" target=\"_blank\" rel=\"noopener noreferrer\">Kako testosteron in progesteron vplivata na izgubo te\u017ee in rast mi\u0161ic?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na rast mi\u0161ic in ohranjanje optimalne te\u017ee ne vplivata samo zdrava prehrana in trening. Hormoni tukaj igrajo pomembno vlogo, saj vplivajo na kakovost \u017eivljenja in zdravje mo\u0161kih in \u017eensk. Naravnih hormonskih sprememb, kot sta puberteta ali menopavza, ni mogo\u010de spremeniti, vendar se lahko neravnovesja, ki jih povzro\u010da premalo gibanja ali stresa, odpravijo simptomatsko. Upamo, da je \u010dlanek obogatil va\u0161e zavedanje o vplivu hormonov na mi\u0161ice in splo\u0161no zdravje. Bi radi, da tudi va\u0161i prijatelji izvedo o <strong>hormonih in njihovih u\u010dinkih na mi\u0161ice?<\/strong>&nbsp;<strong>Podprite \u010dlanek z deljenjem.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-and-testosterone-support-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre Workout &amp; Testosterone Support Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness Food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Hormonsko neravnovesje vpliva na splo\u0161no zdravje in mi\u0161i\u010dno maso mo\u0161kih in \u017eensk. Nau\u010dite se pomembnih informacij o hormonih, njihovih u\u010dinkih na mi\u0161ice, pa tudi o menopavzi in hormonskem neravnovesju.<\/p>\n","protected":false},"author":25,"featured_media":178540,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6603,7191,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-227905","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-hormoni-sl","9":"tag-rast-misicne-mase-sl","10":"tag-zdravje","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako hormonsko neravnovesje vpliva na mi\u0161i\u010dno maso mo\u0161kih in \u017eensk? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ravni hormonov vplivajo na splo\u0161no zdravje in mi\u0161i\u010dno maso mo\u0161kih in \u017eensk. 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