Why does a woman need to know her body type? What does it affect? It turns out, almost everything. Body type is determined genetically and cannot be changed through exercise or diet. It is he who “tells” our body how to work: in what places to accumulate fat, how to quickly gain weight and lose it. It is the peculiarities of our constitution that influence the choice of style and clothing styles, and even leave an imprint on the character and perception of ourselves and the world around us!
An accurate determination of body type and characteristics helps nutritionists create effective diets, fitness trainers - individual training programs, and doctors - the correct treatment regimen.
In this article:
- » How to determine a woman’s body type
- » Asthenic body type
- » Normosthenic body type
- » Hypersthenic body type
- » Body build, height and leg length
- » Whites and the Pinier Index
- » Weight norm
How to determine a woman's body type
According to the classification of Professor V.M. Chernorutsky, there are three main body types: asthenic, normosthenic and hypersthenic. As noted above, body type is determined genetically. But in childhood, with prolonged exposure to any external factors, it is possible for nature to change the inherent genotype. This is influenced by long-term eating habits, exercise regimen, as well as some diseases suffered before puberty.
- » Types of female figures: how to determine your body type based on your parameters
- » Body type test
- » Selection of wardrobe according to body type
Causes of asthenic disorder
Often, a pronounced organic asthenic disorder develops after illnesses or against their background, after prolonged stress. Experts consider this condition to be psychopathological and attribute it to the initial stage of the development of mental and neurological diseases.
Emotionally asthenic disorder must be able to diagnose and differentiate from ordinary weakness, as well as fatigue after any illness. A distinctive criterion in the distinction is the fact that after fatigue or illness the body can independently return to normal, adhering to proper rest, sleep and nutrition. And emotional labile asthenic disorder without complex therapy can last for months, and in some cases for years.
There are two main types of this condition: hypersthenic and hyposthenic.
The first includes manifestations with predominant excitation processes. Individuals suffering from this type are very active, overly irritable and aggressive.
With the hyposthenic variety, inhibition processes dominate. Patients quickly get tired, mental activity is marked by retardation, and constant movements cause difficulties.
The main clinical symptoms for these varieties are weakness, irritability, apathy, exhaustion of cognitive processes, autonomic disorders with disability, increased sensitivity to weather changes, anxiety, insomnia and dream disturbances.
The causes of these asthenic disorders:
- pathological disorder in the metabolic processes of the body;
- overstrain of higher nervous activity;
— partial supply of nutrients and essential microelements.
Various injuries and disorders of the nervous system, as well as somatic diseases, can lead to the appearance of this disease.
It is important to note that signs of the disease are often noted both at the height of the disease and immediately before the disease itself or already during the recovery period
At different age periods, all of these factors arise in the life of almost every person, but they are not always able to lead to such development.
Experts identify several groups of diseases that lead to this condition:
- diseases of the cardiovascular system - hypertension, arrhythmia, heart attack;
- neurological disorders;
- gastrointestinal diseases - dyspeptic disorders, enterocolitis, gastritis, ulcers, pancreatitis;
- infectious diseases - ARVI, tuberculosis, food poisoning, viral hepatitis;
- various renal pathologies - glomerulonephritis, chronic pyelonephritis;
- diseases of the bronchopulmonary system - chronic bronchitis, pneumonia;
— various injuries, postoperative period.
Asthenic personality disorder, what is it? This condition often develops in patients who are workaholics and cannot imagine themselves without work. Because of this, they lack sleep and deny themselves proper rest.
Often, signs of asthenic personality disorder appear when changing jobs, moving and changing place of residence, as well as after prolonged experiences due to troubles.
This disease in medical practice is classified according to numerous criteria. This is required to determine the correct treatment regimen.
Organic emotionally labile asthenic disorder manifests itself after degenerative changes, infectious and somatic diseases, and injuries in the brain. Based on the duration of its course, this pathology is classified as acute or chronic.
It is difficult to identify the main specific causes of asthenic disorder in children, but it is possible to determine the factors that will provoke its occurrence:
- this is heredity;
- suffered severe emotional shock;
- lack of proper rest;
- unfavorable psychological climate in the family;
- high workload at school.
Asthenic body type
Women of this constitution are characterized by general thinness, a long and thin neck, narrow shoulders, a flat and narrow chest, elongated thin limbs, an elongated face and a thin nose.
Height is often above average. The muscles of such women are poorly developed. Therefore, they lack strength and endurance. But the representatives of this group are energetic, light and graceful, and have little weight. One of the obvious advantages of an asthenic physique is the minimal tendency to be overweight. Asthenics often have tall stature and a fragile skeletal system. Due to their structural features, they have low blood pressure and a reduced level of hemoglobin. They often suffer from problems with the spine. Among the “occupational” diseases are frequent colds, stomach problems and vegetative-vascular dystonia. Such people are very thermophilic and do not tolerate cold well.
Dietary recommendations for asthenics: Proteins 20-30%, Fats 20-30%, Carbohydrates 50-60%
When choosing sports disciplines, it is better to give preference to those that are aimed at developing missing skills: strength and endurance. These include swimming, aerobics, and dancing. To correctly classify your body type as thin-boned, measure the circumference of your wrist. In the group under consideration, it should be less than 16 cm.
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How to communicate
Asthenics are a group of people who often go to extremes, which is manifested by low self-esteem or increased self-esteem, which arose, for example, as a result of temporary success or as a result of raging fantasies. The first failure tames the overflowing pride, and the asthenic again painfully experiences his inferiority.
To communicate constructively with such people, it is important to show them your friendly attitude. Psychologists advise avoiding ambiguous expressions, because an asthenic person is inclined to interpret a phrase in an unattractive light for himself; for example, he will always see criticism addressed to him in harmless words.
Such people will appreciate the created psychological comfort and warmth. Psychologists recommend avoiding comments about the characteristics of his behavior - shyness, timidity. You should not look closely at him and note facts such as redness of the face or clumsy movements. If the interlocutor behaves naturally, the asthenic person feels comfortable.
In situations where the interlocutor shows authority and authoritarianism, representatives of the asthenic psychotype become embarrassed, become laconic, do not make contact, and sometimes, as part of overcompensation for shyness, behave boldly and defiantly. They do not realize that many attentive people around them are well aware that at this moment their hearts are beating desperately from fear.
The asthenic psychotype is characterized by weakness, nervousness, irritability, timidity, and fatigue.
Normosthenic body type
In women of this constitution, the main body dimensions are proportional. Such ladies often have slender legs, a thin waist and, in general, a beautiful harmonious figure. Height is usually average.
Normosthenics do not have “occupational” diseases, because Among all body types, this is the most balanced and harmonious. But with age, women with such a constitution should pay more attention to nutrition and exercise regimen to avoid weight gain and related diseases.
Dietary recommendations for normosthenics: Proteins 30-40%, Fats 10-20%, Carbohydrates 40-50%
Such people are naturally well-coordinated, sharp and fast. Among the sports disciplines, the best sports are game types (volleyball, basketball, etc.), as well as tennis and water aerobics. The wrist circumference should be between 16 and 18.5 cm.
- » Figure proportionality calculator
- " Body mass index
- » Daily calorie intake
Physical Features
Asthenics are, first of all, thin individuals. Their constitution is characterized by underdeveloped muscles. Such people have fragile health and do not tolerate low temperatures well. Even in the summer, the legs and arms of asthenics remain cool. Both in childhood and in adulthood they are susceptible to various pathologies.
Recovery from illnesses is slow. Often such individuals suffer from sleep disorders. Asthenics are people with fast metabolism. Even eating desserts does not contribute to weight gain in such individuals. They are distinguished by characteristic external features: an elongated head shape, long limbs, narrow shoulders and hips. The skin of these people is usually pale and prone to dryness. They have a quiet voice, but despite this, they can be talkative.
As for taste preferences, asthenics prefer desserts, pickles, sour dishes, and hot drinks. Many of them love alcohol, which is a prerequisite for the development of alcohol dependence.
Hypersthenic body type
Women of this constitution have heavy and wide bones, voluminous shoulders, a wide and short chest, and slightly shortened limbs (as a rule). Height is often below average. The disadvantages of a hypersthenic physique include a low metabolic rate, which implies an increased tendency to be overweight.
The main enemies of hypersthenics are diseases associated with excess weight: cardiovascular diseases, diabetes and even cancer. For such people, it is extremely important to develop correct eating habits and monitor their health from childhood. The most important thing is to limit your fat intake. focusing on proteins and complex carbohydrates.
Dietary recommendations for hypersthenics: Proteins 40-50%, Fats 10%, Carbohydrates 30-40%
By nature, women of the hypersthenic type have strength and endurance, but are deprived of flexibility and grace. Therefore, the recommended sports disciplines are the following: yoga, callanetics, martial arts, etc. The circumference of the wrist for a large-boned physique is more than 18.5 cm.
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Relationship between body structure and temperament
Studying the body configurations of the subjects, the scientist divided them into four main groups, correlating each with mental disorders that Kraepelin once described. The analysis showed that people with a certain body type suffer from the same diseases. Thus, in the course of developing his theories, Kretschmer found that individuals with a picnic physique are more prone to psychoses of a manic-depressive nature. At the same time, people whose body structure is leptosomal are more susceptible to schizophrenia.
Against the backdrop of the results obtained, the German professor had the brilliant idea that a connection with mental illness could be discovered not only by studying the physique. Thus, Kretschmer suggested that the leading features of each of the existing types of temperament may also be interrelated with the symptoms of mental disorders. This makes it possible to diagnose possible diseases in healthy people, given the lower degree of severity of their signs characteristic of pathologies.
According to Kretschmer, the distinctive features between the state of a healthy and a sick person are only quantitative. That is, for each of the psychotypes there are three variants of mental structure:
- Healthy.
- Psychopathic.
- Psychotic.
In addition, each mental pathology is characterized by one or another form of psychopathic disorder, and it also corresponds to a specific psychotype of personality with no pathologies: cyclothymic or schizothymic.
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Thus, it turned out that people who have a picnic and psychosomatic type are more susceptible to mental disorders. If the severity of the cyclothymic temperament is excessive, a tendency to bipolar affective disorder may develop if a person has pathologies of a cyclical nature. In turn, if a person with a schizothymic temperament exhibits abnormal deviations, this is fraught with the development of schizoidia, which gradually develops into schizophrenia with the rapid acceleration of signs of the disease.
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Causes of asthenic disorder
Unknowing people believe that asthenicity in psychology is a disorder, since the characteristics of asthenics are similar to the manifestations of pathology. Psychotherapists consider a state of mental and physiological weakness, that is, asthenia, to be the most common disorder of our time. Its signs include:
- increased fatigue;
- intolerance to prolonged stress;
- unmotivated mood changes;
- decreased functioning of mental processes.
For your information. Each of the symptoms can be caused by various diseases, but together they represent an asthenic syndrome, which should not be confused with asthenic accentuation of character.
More precisely, asthenic syndrome is chronic fatigue syndrome. Its difference from ordinary fatigue is that the latter does not have a direct connection with physical or mental stress. The causes of asthenic disorder are the following: traumatic brain injury, hypertension, heart failure and other chronic diseases, physical activity, intense mental work, emotional shock.
Body build, height and leg length
You can also determine your body type based on your height and leg length. For a normal and broad-boned body build, normal height is considered to be between 166 and 170 cm, while for an asthenic body build it is considered to be between 168 and 172 cm. There are certain proportions between the height and length of a person’s legs. Legs are considered short if their length is less than half the height.
The length of the legs is measured from the tuberosity of the femur, located opposite the hip joint, to the floor.
The ideal leg length should be within the following limits:
- » asthenic type: legs are 2-4 cm longer than half the height
- » normosthenic type: legs are 4-6 cm longer than half the height
- » hypersthenic type: legs are 6-9 cm longer than half the height
Don't be discouraged if your performance doesn't match the ideal. You can create the appearance of the desired leg length with the help of heels. By the way, this is one of the ways to choose the ideal heel height. Just count how many cm you fall short of the standards and wear heels of exactly that height.
- »What are the proportions in clothing?
- » Ideal proportions of the female figure
- » Ideal proportions of the human body. The theory of the golden section.
- » Body type test
What factors prevent an ectomorph from accumulating muscle mass?
Asthenics, as you know, find it more difficult than other people to build muscle mass and develop its strength. There are reasons for this:
- Firstly, initially there is a noticeable lack of muscle and fat tissue - their starting volume is significantly lower than normal.
- Secondly, all asthenics have an accelerated metabolism (metabolism), which is why consumed carbohydrates are instantly burned without having time to transform into a fat resource. This happens even in a state of complete rest.
- Thirdly, the muscles of an ectomorph are not particularly prone to growth due to anatomical and physiological characteristics.
A person with a hyposthenic physique is forced to make significant efforts and spend a lot of time so that his muscular frame acquires relief outlines. In addition, the achieved result fades away much faster than for people of other types of constitution.
To increase the volume of muscle tissue, you need an integrated approach. It involves adjusting your diet and choosing the right sports exercises.
The right foods for an ectomorph
It is advisable for asthenics to reduce the amount of high-fat foods in their diet. We are talking about pork meat, mayonnaise, fast food, chips, overly sweet and fatty desserts, sausages, whole milk, etc.
The menu is formed with an emphasis on proteins and other healthy nutrients. Their optimal ratio is considered to be: 1) complex carbohydrates - from 50 to 55%; 2) proteins (proteins) – from 30 to 35%; 3) healthy fats – about 15%.
You can satisfy an asthenic person’s need for carbohydrates with nuts, various vegetables, and rice. The source of high-quality protein in this case is poultry (turkey, chicken), eggs, and kefir. Olive and flaxseed oils, shrimp, mussels and sea fish are rich in quality fats.
By maintaining a balance of essential nutrients, a person helps his body synthesize in more or less sufficient quantities its own protein, which is necessary for the formation of the muscular frame.
What exercises should you pay attention to?
Training for asthenics should be combined with long periods of rest. This is due to the fact that ectomorphic people take much longer to regain strength. Excessively intense and frequent exercise can lead to exhaustion of the body, instead of making the figure fit.
The complex of mandatory exercises includes adequate strength training. Thanks to them, you can significantly increase muscle mass. Varieties and features of such exercises:
- monotonous muscle work with free weights;
- gradual increase in intensity of loads;
- improvement of execution technique.
Endurance and strength need to be trained regularly, since muscle mass in ectomorphs is lost faster than it is gained.
Cardio exercise will also be useful, especially for eliminating stress to which asthenics are susceptible. In this case, you need to follow simple rules:
- Perform aerobic exercise for 15 (maximum 30) minutes no more than three to four times a week.
- The training is carried out in a “corridor” of values from 60 to 80% of the personal maximum heart rate (or heart rate) in order to prevent burnout and loss of valuable calories.
It’s good to do yoga, Pilates, martial arts, tai chi. They help tonify and stretch muscles, optimize local blood flow and muscle trophism.
So…
Due to increased metabolism, asthenics are slim, which is often excessive. For the body to look harmonious, nutritious (mainly carbohydrate-protein) nutrition alone will not be enough. It is necessary to play sports, but this also has its own nuances. In most cases, asthenics are not faced with the task of losing excess weight, but aerobics is just as necessary as strength training.
Individual wardrobe plan
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Food and diet
Although there are no strict rules in terms of food intake for normostenics, it is worth remembering the possible dangers. An addiction to tasty, but not so healthy foods can be disastrous. At first, this will not affect your figure, but later extra pounds may appear. As a result, after 30 years, an athletic person will lose his former shape. This can also happen due to physical inactivity and a slowdown in metabolic processes in the body.
Healthy foods are the most beneficial for any person, and the use of sports supplements will help build muscle tissue. The combination of omega 3 fatty acids with calcium will be an effective combination for normalizing fat metabolism and working out the relief.
Whiteles and the Pinier index
Vitles (from English vitels vital organs) - dimensions of the female figure - height, leg length, chest, waist, hips
Normal “whites” indicators for young women:
| Body type | Asthenic | Normosthenic | Hypersthenic |
| Chest circumference | 84 - 86 cm | 1/2 height + 2-5 cm | 1/2 height + 8-10 cm |
| Bust volume | Chest circumference + 4-6 cm | Chest circumference + 8-10 cm | Chest circumference + 8-10 cm |
| Waist circumference | 60 - 64 cm | Height - 105 cm | 70 - 76 cm |
| Hip circumference | Waist circumference + 30 cm | Waist circumference + 30 cm | Waist circumference + 28 cm |
For a more objective assessment, you can also use the Pinier index indicators.
Pinier index = standing height (cm) – (body weight (kg) + chest circumference (cm))
With indicators less than 10 – strong (dense) physique; 10-25 – normal; 26-35 – weak; more than 35 – very weak.
Examples of manifestations of psychasthenia
It’s hard not to notice a psychasthenic. Such people often use the phrases: “I need to think,” “I need to weigh the pros and cons,” “I need to clarify something.” People with psychasthenia never answer a question or suggestion right away. They will not agree to adventure, spontaneous trips or purchases. However, the anxiety of a psychasthenic is not always obvious; sometimes a person skillfully hides it.
Examples of psychasthenia:
- The student does his homework well or does excellent written assignments in class, but when it comes to giving an oral answer, he falls into a stupor, stammers, and answers uncertainly. Or it happens that a student completes any assignments perfectly, passes exams perfectly, but before each important event he experiences such stress that he practically faints. Often he himself is surprised that he answers correctly.
- The teenager graduated from school, but could not decide what he would become in life. Following his mother's instructions, he went to study to become a teacher. During his studies, he passed everything with flying colors and successfully graduated from the university. However, he did not receive satisfaction from his studies and its completion, and did not go to work in his profession. The young man still doesn’t know in which direction he wants to develop. He gets by with minor part-time jobs and is thinking about going to work in his profession, because theoretically he is ready for this. But he still doubts. He tries to find himself in different areas, tries and studies a lot, but cannot choose anything. All this is complemented by a chronic feeling of dissatisfaction, dissatisfaction with oneself, and self-criticism.
Important! Psychasthenia prevents a person from living, building a career and family, and making friends. Constant doubts and thoughts are exhausting, literally driving you crazy
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Development and work on oneself asthenics
Often the main problem of asthenics is considered to be their physique. But only a specialist will determine whether this type needs to work on gaining weight. It is more useful to correct their emotions and manner of communication:
- Sports will help stabilize the mental and physical state of an asthenic person. Active, competitive types of wrestling are suitable.
- Activities such as athletics and running are useful to safely release pent-up tension.
- Yoga and meditation will relax and calm the nervous system. They will teach you how to control outbursts of aggression.
Sports exercises help asthenics work on themselves for emotional correction
- It is useful to vary your communication to increase social interaction. Visiting sections, creative clubs, and excursions will help you meet new people. The main thing is to find a comfortable group for yourself.
- The help of a psychotherapist will be effective in order to change the emotional background using special techniques. The main task for an asthenic is the ability to control emotions and cope with excessive reflection.
It is important for representatives of the asthenic type to find sources of energy, learn to save mental and physical resources, and organize life and activities in accordance with their character and abilities.
Weight norm
Of course, excess weight does not decorate any woman. Beauty is health, slimness, fitness. It is these external data that men consider ideal on a subconscious level. In addition, obesity leads to premature aging of the entire body. That is why it is very important to know the limits of your normal weight. But what do they depend on? Is it just a matter of height and age? Not only. To correctly determine your weight norm, you need to take into account the features of your figure: general body structure (type of constitution), shoulder width, chest features, etc.
However, we must not forget that excess weight is not always a sign of excess fat in the body. Adipose tissue is an integral part of any living organism. And he needs it vitally. Under normal conditions, the amount of fat in men is 1/20, and in women 1/16 of body weight. And about 75% of all fat is located directly under the skin. A small amount of fat under the skin protects against bruises and hypothermia. A certain minimum of fat in the internal organs keeps them in their proper place and protects them from excessive mobility, injuries and concussions. In addition, fat is energy that can be used when needed.
Our website presents several methods for calculating weight norms based on the characteristics of your body type.
Using the formula below you can find out your weight per 1 centimeter of height:
Weight per 1 cm of height = body weight (grams) / height (centimeters)
The data obtained can be compared with the recommended weight standards for different age categories, according to the table below:
Knowing your body type, multiply the coefficient by your height and you will get your normal weight.
The maximum permissible weight for women at a certain age can be calculated from the table below:
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WHAT DO YOU THINK ABOUT THIS TOPIC?
Who is it
Asthenic can be identified not only by external signs, but also by behavioral characteristics, including features of self-regulation and ways of building contact with other people. The first manifestations of the asthenic type appear from childhood - these are weak, sickly children who find it difficult to gain not only fat weight, but also muscle weight. With these apparent shortcomings, asthenics are characterized by a large amount of tenderness and sensitivity - they do not accept rough treatment, and any use of force can become quite critical, but it is this level of sensitivity that allows them to subtly respond to touch, distinguish temperature, etc.
Physical sensitivity is based on the high degree of development of the nervous system, its mobility and sensitivity. This is what increases the level of emotional vulnerability and the tendency to introspection. The subtle nervous organization forces such people to perceive everything closely and react sharply, which ultimately can lead to nervous overload and a gradual withdrawal from social interaction. It is difficult for such people to adapt to a huge number of different temperaments and therefore they choose a narrow circle of close communication, where they feel protected, but with others they can behave rather reservedly and even coldly.
At school age, a high level of development of the sensitivity of the nervous system is manifested by rapid fatigue. This is explained by the fact that asthenics simultaneously read several streams of information, and while other children notice only the words of the teacher, they evaluate the situation in the classroom and outside it, the passage of time, changes in the appearance and mood of those around them. Due to the lack of an individual adaptive approach in the educational system, the child’s tension increases and ultimately manifests itself in irritability and outbursts of aggression. Over time, anxious experiences and various suspicious ideas may join.
Features of asthenics that manifest themselves in communication
Despite their increased vulnerability, these people often demonstrate a lack of tact. But such behavior is not associated with the desire to offend the interlocutor. It is explained by awkwardness and non-compliance with the rules of politeness. An asthenic is a person whose mood often changes. It is difficult for others to understand this feature. But it is still connected with external circumstances. For example, an asthenic person may be withdrawn in the presence of unfamiliar people, but becomes talkative and cheerful in a circle of friends. The self-esteem of these individuals is usually low, which manifests itself in uncertainty and shyness. However, sometimes they are characterized by arrogance and impulsive behavior. Negative thoughts often disrupt the mental balance of an asthenic person and lead to irritability and aggression.
Asthenic syndrome in children
Unfortunately, the phenomenon of asthenia is increasingly observed in children during infancy. At the age stage from birth to one year, babies are characterized by increased excitability, which manifests itself in rapid fatigue, for example, from holding them for a long time or talking to them.
Asthenic neurotic syndrome in infants often manifests itself with various disorders. Such babies can constantly wake up at night, they are capricious, whiny, and have difficulty falling asleep. Babies with asthenia should not be rocked or sung to them for a long time when going to bed. It would be optimal to put the baby in the crib and leave the room.
Symptoms of asthenic syndrome in infants:
- tearfulness for no reason;
- fright at sounds of weak or moderate intensity;
- fatigue due to communication with strangers, which causes moodiness;
- improving falling asleep in an empty room (that is, without the presence of parents or other people).
Asthenic syndrome, what is it in children and how does it manifest itself in childhood?
Today's life is changing at an unrealistic pace that most individuals are simply unable to keep up with. The education system is undergoing changes, which often negatively affects the health of children. School, starting from the age of six, in combination with sports sections, electives and clubs, not only does not contribute to the comprehensive development of children, but also most often negatively affects the general condition of their child’s body, which negatively affects academic performance. When a child gets to school, after a comfortable home environment, he finds himself in a war. After all, not only the usual way of life changes, but also the environment. In addition, an unfamiliar “aunt” begins to demand discipline from him, indicates what he needs to do and what he cannot do. The child also needs to take care not to be “dumber” than his classmates. The baby’s life turns into an endless race, during which he needs to listen to the teacher, remember the material, take an active part in the lesson, and communicate adequately with his peers. The house also ceases to be a cozy fortress that protects from adversity, since you have to do homework, go to a drawing or wrestling club. Free time remains only for sleep. This type of stress, week after week, leads to physical exhaustion and psychological instability.
Asthenic syndrome under the age of 10 years is manifested by the following symptoms:
- nervousness;
- isolation;
- fast fatiguability;
- fear of being alone with strangers or strangers;
- difficulty adapting outside the home, for example, while visiting;
- pain from bright light;
- severe headaches from loud and sharp sounds;
- the appearance of muscle pain with strong odors.
Asthenic syndrome, what is it and how does it manifest itself during puberty?
The main sign that makes it possible to diagnose this disorder in adolescence is constant fatigue and increased irritability. Teenagers suffering from this syndrome are often rude to adults, in particular their parents, argue with them about any matter, and their academic performance deteriorates. Such children become inattentive and absent-minded, making the most ridiculous mistakes. Their relationships with peers deteriorate, and conflicts and insults from their comrades become a frequent part of communicative interaction.
Fat and hormones
A number of hormones are responsible for fat deposition, the levels of which can vary greatly among people depending on heredity, health, age, medications, habits, etc.
Ghrelin – hunger hormone
It's simple. When the body needs food, the cells in the stomach mucosa actively produce ghrelin, and we receive a signal of hunger. It has been proven that ghrelin levels are higher in people who are nervous a lot, sleep little, and also have inflammatory processes in the body.
This indicator also depends on the characteristics of intrauterine development. Studies have shown that people whose mothers were malnourished during pregnancy have above average not only ghrelin levels, but also the level of “conductors” responsible for fat deposition. In this way, nature prepares an unborn person for the fact that he will not have to live in the best conditions, and “tunes” his body to obtain food and store it.
An important hormone is insulin.
It is produced by the pancreas in response to the intake of protein and carbohydrate foods. Insulin transports glucose and amino acids to the tissues that need them - the brain, muscles, internal organs. If more food is supplied than the body needs, the hormone “hides” it in adipose tissue.
For all these processes, the body's cells have insulin receptors. The higher their sensitivity, the less insulin is required to cope with the “portion” of nutrients. The more efficiently energy exchange reactions occur, and the better a person is saturated with food.
A number of factors can reduce the sensitivity of receptors:
- genetics (heredity),
- sedentary lifestyle,
- abuse of sweets and alcohol,
- some diseases
Cortisol – stress hormone
It is responsible for natural catabolic processes in the renewal cycle - it destroys protein tissues, in the place of which new ones are synthesized.
If there is too much cortisol (and this can be affected by both chronic stress and complex diseases), it intensively destroys protein structures, disrupting the functioning of internal organs and leading to muscle weakness. At the same time, the amount of subcutaneous fat increases - a kind of dubious compensation for losses. Lack of sleep and overly intense exercise, especially when coupled with poor nutrition, can also increase cortisol levels.
From all this we can conclude that the fat content in the body is influenced not only by the amount of food and activity, but also by a host of other factors. Many of them are truly dictated by genetics. And it is unlikely that it will be possible to change it. All that remains is to accept and love your body the way nature created it.
But this does not mean that you need to “forget” yourself. Exercise and proper nutrition are necessary, first of all, for health and well-being! And you can have it even when you are very different from the “glossy” standards.
How to gain weight: nutrition rules
We have already announced the most important of them - a balanced diet with increased calories. How to calculate calorie intake? “Since we are all different, the exact numbers will have to be selected individually,” says Anna Starodubtseva. — For example, according to this scheme: if your daily diet is 2000 kcal, then at first you need to increase the norm by 10% and watch yourself. If you notice that you are not growing yet, add another 5% and so on. But if you added 20% and see that you began to rapidly gain weight due to the fat layer, then you need to reduce this calorie intake or add cardio training.”
The basis of the menu should be complex carbohydrates, protein and fiber. Sometimes high-calorie dishes are acceptable. “For some of my clients, I “prescribe” some kind of fast food twice a week - a burger, fries with mayonnaise, pizza, etc. Some ectomorphs, especially men, need to eat a plate of dumplings a couple of times a week, because it can be difficult to get everything calories from “clean” food,” sums up Anna.
