건강하게 늙고 싶다면, 젊어지는 호르몬을 잘 관리해라. 하루 15분 혁명 강남세브란스 _안철우 교수 | 방송대 | 방통대 | 북플레이 | 노년 | 건강 | 수면

👉 We will select comments and give away the book "The 15-Minute Hormone Revolution" 👉 Book Purchase Link YES24 https://buly.kr/GvoE2U5 👉 Speaker: Professor Ahn Cheol-woo, Gangnam Severance Hospital Hormones: The True Rulers of Our Bodies • Definition of Hormones: Although invisible to the eye, they are chemical substances and control towers that regulate all of our body's consciousness, senses, and health. • Characteristics: The amount secreted throughout a lifetime is merely about a spoonful, yet over 4,000 types determine the crossroads of health and disease. • Aging and Health: Being young and healthy is not simply a matter of age, but depends on the state of your hormones. Are My Hormones Okay? (Self-Diagnosis) • Signs of Hormonal Breakdowns (Check the items that apply): 1. My face and entire body swell easily. 2. Fatigue does not go away easily. 3. I keep craving food even after meals. 4. I don't lose weight even when I exercise. 5. I have difficulty controlling my emotions and feel depressed. 6. I feel hot flashes while my lower body feels cold. 7. I frequently go to the bathroom at night or have trouble sleeping. • Diagnosis Results: If you check 3 or more of these, a hormonal imbalance has begun; if you check 5 or more, professional testing is required. The Tunnel of Life, Menopause Spectrum • Stages of Aging: Aging does not occur once at a specific point in time, but is like a long tunnel where various hormonal gatekeepers collapse. ◦ 50s (1st Menopause): Sex hormones collapse. ◦ 60s (2nd Menopause): Growth hormones collapse. ◦ 70s (3rd Menopause): Melatonin collapses. • Goal: You must aim for *'Slow Aging'* by strengthening your hormonal gatekeepers to slow down the aging process. The Rejuvenation Hormone Quartet: 'MOGI' • Remember MOGI, the key hormones that restore youth: ◦ M (Melatonin): The hormone of immunity and deep sleep. ◦ O (Oxytocin): The hormone of social and mental health and consideration. ◦ G (Growth Hormone): The hormone of physical youth and muscle. ◦ I (Insulin): The hormone of metabolic youth and vascular health. Week 1 - Insulin & Appetite Management • Key Point: Insulin is a hormone that not only regulates blood sugar but also cleanses the blood vessels. • Practice Methods: ◦ Choose foods with a low Glycemic Index (GI): Consume whole-grain rice, legumes, and fiber-rich foods. ◦ Foods to Avoid: Avoid foods that cause blood sugar spikes, such as white rice cakes, ramen, pizza, and instant coffee mixes. ◦ Reverse Eating Method: Slow down the rise in blood sugar by adjusting the order of food intake. ** Week 2 - Growth Hormone & Strength Training • Key Point: Known as the "elixir of youth," it is responsible for skin elasticity (collagen), muscle building, and fat breakdown. • Myokine (Muscle Hormone) Secretion: ◦ Myokines released from muscles act as a "primer" to aid in the secretion of growth hormone. ◦ Practice Method: Repeat exercises that stimulate ligaments, such as standing on tiptoes and stretching your legs, for 3 sets of 10–12 repetitions per day. Week 3 - Melatonin & Deep Sleep • Key Point: It recovers and regenerates the body overnight and performs immune functions that suppress cancer cells. • Practice Method: ◦ 30 Minutes of Sunlight: Exposure to sunlight during the day generates serotonin, which converts into melatonin at night. ◦ Cortisol (Stress Hormone) Management: Since stress interferes with melatonin secretion, maintaining mental and physical stability is crucial. • Week 4 - Oxytocin & Social Health • Key Point: Consideration and empathy for others protect brain health and prevent dementia. • Research Results: Oxytocin reduces the production of beta-amyloid, a substance that causes dementia, and aids in its excretion. • Practice: Increase your oxytocin levels through love, gratitude, laughter therapy, and active social interaction. 6 Principles of Pleasant Hormonal Habits • 6 Points for Sustainable Management: 1. Pleasant Eating: Enjoyable meals. 2. Pleasant Diet: Adjusting protein-to-carbohydrate ratios and managing the glycemic index. 3. Pleasant Exercise: Strength training and ligament-stimulating exercises. 4. Pleasant Sleep: Getting restful sleep at a consistent time. 5. Pleasant Stress: Flexible coping with stress. 6. Pleasant Medication: Taking appropriate medication prescribed by a specialist when necessary. • Conclusion: Rather than focusing solely on treating the symptoms of specific diseases, balancing your overall hormones is the true secret to health. 👉Professor Ahn Chul-woo A renowned expert in hormones leading the Endocrinology and Diabetes Center at Gangnam Severance Hospital. He graduated from Yonsei University College of Medicine in 1991 and received his master's and doctoral degrees from the same university. He served as a visiting professor at Northwestern University School of Medicine in the United States for two years starting in 2007, and has been a professor at Yonsei Univ...