更年期を乗り越えよう!筋トレによる女性ホルモンのバランス改善法

なぜ更年期に筋トレ?

40~50代ごろからほとんどの女性が経験するものに「更年期」と呼ばれる期間があります。この時期にはホルモンバランスが急激に変化し、特に女性ホルモンの量が減りやすくなってしまいます。更年期は婦人科での治療が必要になりますが、生活習慣の改善など、自分での取り組みも取り入れると症状が楽になることがあり、その方法の一つが筋トレです。

筋トレによって女性ホルモンのバランスが改善される理由には、成長ホルモンとストレス量、栄養摂取量が関わっています。

成長ホルモンと更年期

適度な筋トレをすると成長ホルモンが分泌され、眠りの質や筋肉の修復が促進されます。ホルモンバランスが崩れているのが更年期ですから、それを補うように成長ホルモンが多く分泌されると症状が和らぐことが期待できます。

更年期のストレスを乗り越えよう

筋トレでは体温が上がって汗をかきますが、体を動かして発汗することでストレスが軽減されます。女性ホルモンの分泌はストレスの影響を多く受ける一方、現代はストレス社会と呼ばれる時代です。日々の暮らしに筋トレを導入することにより、ため込んだストレスを発散し、更年期を楽に過ごせることが期待できます。

適度な運動と食事量の改善

女性はダイエットなどによって食事量が少なく、栄養も偏りがちですが、筋トレをすると適度に空腹が起こって体が必要な栄養を補おうとします。栄養が不足していることは、ただでさえ女性ホルモンが減少する更年期には悪影響ですので、運動をしてしっかりと栄養を摂ることが欠かせません。

重すぎない負荷を設定しよう

女性ホルモンの分泌を安定させる目的で筋トレに励む際には、一般的な筋トレとは少し違った工夫を加えていく必要があります。それは、負荷の強さ・トレーニングの時間・必要な栄養素の3つにまとめられます。

マッチョになったり体を引き締めたりしたい場合の筋トレは、筋肉を発達させることを目指しています。このタイプの筋トレでは筋肉に大きな負荷をかけ、その修復の過程で筋肥大が起こることを前提としています。しかし、更年期の筋トレは成長ホルモンの分泌とストレスの発散を重視する必要があるため、多くの重量を扱わず、「少し重いかな」という程度の強度で筋トレをすることが大切です。

筋トレの長さと時間帯

上記と併せて更年期に関連するのは、筋トレを行う時間です。長時間に及ぶ筋トレは過度な疲労感を生み出し、女性ホルモンが不足して疲れやすい更年期には大打撃と言えます。長くても20分程度に留め、軽い筋トレを部位を変えながら毎日こなしていくようにしましょう。また、筋トレを行う時間帯もあまりストレスがかからないタイミングに調整するようにしましょう。ストレッチを事前に行っておくと、ウォーミングアップになって筋トレに取り組みやすくなります。

大豆由来のソイプロテインがおすすめ

筋トレをする方の多くは、ホエイプロテインと呼ばれる牛乳由来の高品質なタンパク質を含んだサプリメントを飲用しています。しかし、更年期を克服したい方にはホエイプロテインではなく、大豆成分が主なソイプロテインの使用が適切です。というのも、ソイプロテインに含まれているイソフラボンは女性ホルモンと似たような働きをする栄養素ということが分かっており、更年期のタンパク質補給と女性ホルモンの安定にはぴったりだからです

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  3. 筋トレ初心者におすすめ!胸の筋トレで効率よく代謝アップ

  4. お年寄りでも鍛えられる?中高年の筋トレを成功させる2つの要素!

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  6. 筋トレの重量を一気にアップ!クレアチンの効果的な2つの飲み方!

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