Exercise has a profound impact on women's hormones that impact how the body and mind functions and reacts.
ESTROGEN:
Exercise coupled with proper nutrition aids in weight management, which is crucial for hormone balance as excess body fat can disrupt hormone production and lead to imbalances. Higher body fat percentage can lead to estrogen dominance causing a host of issues such as:
Irregular menstrual periods
Heavy or painful periods
Breast tenderness
Mood swings, bloating
Weight gain
Fatigue
Decreased libido.
In the long term, estrogen dominance may also increase the risk of conditions such as fibroids, endometriosis, polycystic ovary syndrome (PCOS), and certain types of cancer, particularly breast and uterine cancer.
Supplements to reduce estrogen dominance: Certain supplements such as DIM (diindolylmethane), calcium-d-glucarate, and omega-3 fatty acids may help support estrogen metabolism and balance. However, it's essential to consult with a healthcare provider before starting any new supplements.
TESTOSTERONE:
Resistance (weight) training has been shown to increase levels of growth hormone and testosterone which is vital for women even though mainstream society often deem it a male thing. In women, testosterone plays several crucial roles in maintaining overall health and well-being. Firstly, it contributes to the development and maintenance of lean muscle mass and bone density, which is essential for strength, mobility, and reducing the risk of osteoporosis which becomes an issue with menopause.
Testosterone also impacts libido and sexual function, helping to regulate sexual desire and arousal. Additionally, this hormone influences mood, cognitive function, and energy levels, contributing to vitality and well-being. While women naturally have lower levels of testosterone than men, maintaining a balance of this hormone is essential for optimal health.
Supplements to increase testosterone: Some herbal supplements, such as ashwagandha, Tribulus terrestris, and fenugreek, may help support testosterone production in women. However, it's essential to consult with a healthcare provider before starting any new supplements.
PROGESTERONE:
Progesterone is the hormone we do not speak about as much as the pervious two, maybe more so during pregnancy or trying to conceive as this helps with mensural cycle regularity, support during pregnancy and milk production postpartum.
However, progesterone also helps lower estrogen levels, which we no know can cause a host of health issues.
Supplements to balance progesterone: Some herbal supplements, such as chasteberry (Vitex agnus-castus) and evening primrose oil, may help support progesterone production in women.
Although the best way to check your hormone balance is through a medical professional hormonal imbalances can manifest in various ways, and the symptoms can vary depending on which hormones are affected and the underlying cause of the imbalance.
SYMPTOMS OF UNBALANCED HORMONES:
Irregular Menstrual Cycles: Changes in the length, frequency, or intensity of menstrual periods can indicate hormonal imbalance, particularly disruptions in estrogen and progesterone levels.
Unexplained Weight Changes: Sudden weight gain or difficulty losing weight despite efforts to maintain a healthy diet and exercise routine may be a sign of hormonal imbalance, particularly involving insulin, cortisol, or thyroid hormones.
Mood Swings and Changes in Mood: Hormonal fluctuations can impact mood and emotional well-being, leading to mood swings, irritability, anxiety, or depression.
Fatigue and Low Energy: Persistent fatigue, low energy levels, and difficulty concentrating or staying focused may be symptoms of hormonal imbalance, particularly involving cortisol, thyroid hormones, or adrenal hormones.
Changes in Skin and Hair: Hormonal imbalances can affect skin health, leading to acne, oily skin, dry skin, or changes in hair texture and growth patterns.
Sleep Disturbances: Difficulty falling asleep, staying asleep, or waking up feeling unrested can be signs of hormonal imbalance, particularly involving cortisol, melatonin, or sex hormones.
Changes in Libido: Decreased sex drive or changes in sexual function can be related to hormonal imbalances, particularly involving testosterone, estrogen, or progesterone.
Digestive Issues: Hormonal imbalances can affect digestion and lead to symptoms such as bloating, constipation, diarrhea, or abdominal pain.
Hot Flashes and Night Sweats: Sudden episodes of feeling hot, flushing, or experiencing night sweats may indicate hormonal fluctuations, particularly during menopause or perimenopause.
WAYS TO BALANCE YOUR HORMONES NATURALLY:
Strength Training: Engage in regular strength training exercises, such as lifting weights or bodyweight exercises, to stimulate muscle growth and support testosterone production.
High-Intensity Interval Training (HIIT): Incorporate HIIT workouts into your exercise routine, as they can help increase testosterone levels more effectively than steady-state cardio.
Adequate Sleep: Prioritize quality sleep and aim for 7-9 hours of uninterrupted sleep each night to support hormone production and balance.
Limit Exposure to Hormone Disruptors: Minimize exposure to environmental toxins and endocrine-disrupting chemicals found in pesticides, plastics, personal care products, and household cleaners.
Good nutrition: Proteins, and healthy fats are your best friends which can help support hormone production, including testosterone and progesterone. Avoid processed foods, refined carbohydrates, and excessive sugar, which can contribute to insulin resistance and estrogen dominance.
Zinc-Rich Foods: Consume foods rich in zinc, such as oysters, pasture-raise beef, and pasture-raise chicken, as zinc is essential for testosterone production.
Maintain a Healthy Weight: Excess body fat can lead to increased estrogen production and storage. Maintain a healthy weight through regular exercise and a balanced diet to help reduce estrogen dominance.
Manage Stress: Practice stress-reducing techniques such as mindfulness meditation, deep breathing exercises, yoga, or spending time in nature to lower cortisol levels and promote hormone balance.
Stay Hydrated: Drink plenty of water throughout the day to support detoxification and elimination of estrogen from the body.
Exercise Regularly: Engage in regular physical activity, including aerobic exercise, strength training, and yoga, to support overall health and hormone balance.
Avoid Overtraining: While exercise is beneficial for hormone balance, overtraining can have the opposite effect and lead to decreased testosterone levels. Allow for adequate rest and recovery between workouts.
Vitamin D: Ensure adequate intake of vitamin D through sunlight exposure and/or supplementation, as vitamin D deficiency has been linked to low testosterone levels.
Limit Alcohol and Caffeine: Excessive alcohol consumption and caffeine intake can negatively impact hormone levels, so it's important to consume these in moderation.
If you think you may have unbalanced hormones be sure to seek professional assistance, but all of the above will only help your health and quality of life.