EFFECTIVENESS OF EXERCISE IN BALANCING HORMONES

Hormonal imbalances are multi-factorial disorders, meaning they are caused by a combination of factors such as your diet, medical history, genetics, stress levels and exposure to toxins from your environment.

Some of the major contributors to hormonal imbalances include:

• Food allergies and gut issues: An expanding field of new research shows that your gut health plays a significant role in hormone regulation. If you have leaky gut syndrome or a lack of beneficial probiotic bacteria lining your intestinal wall, you’re more susceptible to hormonal problems, including diabetes and obesity. That’s because inflammation usually stems from your gut and then impacts nearly every aspect of your health.
• Being overweight or obese
• High levels of inflammation caused by a poor diet and a sedentary lifestyle
• Genetic susceptibility
• Toxicity (exposure to pesticides, toxins, viruses, cigarettes, excessive alcohol and harmful chemicals)
• High amounts of stress, and a lack of enough sleep and rest.

 

Physical activity can strongly influence hormonal health. A major benefit of exercise is its ability to reduce insulin levels and increase insulin sensitivity.

Being physically active may also help boost levels of muscle-maintaining hormones that decline with age, such as testosterone, IGF-1, DHEA and growth hormone 

For people who are unable to perform vigorous exercise, even regular walking may increase these hormone levels, potentially improving strength and quality of life.

Although a combination of resistance and aerobic training seems to provide the best results, engaging in any type of physical activity on a regular basis is beneficial.

 

ACTIVITIES TO BALANCE HORMONES

 

1. REDUCE SITTING TIME

Most of us sit for far too long, but it just takes a few habit changes to make it less damaging to our health (and hormones)

-Walk and talk – instead of that coffee shop meet up, arrange a walking meeting

-Mobile walking – when you’re on your mobile phone, get up and walk with it

-Set an alarm – set your phone or computer to ping at you every hour to remind you to get up and take a quick break

2. WALKING

It’s easy to do, cheap (no gym membership or equipment involved) and it has huge benefits.  And if you go outside into nature, you get the added benefits of improved mood and feeling calmer.

3. HIIT

High intensity interval training (or ‘burst’ training) has been shown to burn fat more effectively than aerobic exercise.  As well as strengthening your lungs and heart, it also increases human growth hormone (HGH), the hormone that is abundant when we are young, making us healthy and strong, and declines rapidly as we age. Another huge advantage is that HIIT improves insulin sensitivity, a great result for your waistline and risk of serious disease.

And the best thing about it is that it doesn’t take up much time.

4. YOGA & PILATES

Yoga and pilates have so many benefits. They improve flexibility, strength, posture, stress and mood. It’s the ultimate anti-ageing exercise.