It’s a natural phase in women’s lives, but it often comes with a rollercoaster of hormonal changes that can affect our mood, energy levels, and overall well-being. As someone who is navigating these waters, I understand how overwhelming it can feel. I’ve tried lots of different approaches but this is the one that works for me. It’s a combination of different exercises and types that I’ve found keep my hormones more balanced that they have been for a while. These are the different hormones that I’m talking about…..
The Stress Hormone
Cortisol is often referred to as the “stress hormone” because it’s released in response to stress. It’s a vital hormone that helps regulate metabolism, immune response, and energy levels. However, during menopause, cortisol levels can become imbalanced, leading to a host of issues.
If cortisol levels are too high, you might experience increased anxiety, difficulty sleeping, and even weight gain, particularly around the belly. On the other hand, low cortisol levels can leave you feeling fatigued, with a lack of motivation and a depressed mood. So it’s vital that we try to balance our cortisol levels.
So, how can exercise help? Incorporating a mix of aerobic exercises, like walking or cycling, and strength training can help regulate cortisol levels. High-intensity interval training (HIIT), in particular, has been shown to reduce high cortisol levels, while also boosting other beneficial hormones like human growth hormone (HGH).
The Role of Estrogen, Testosterone, and Insulin
Beyond cortisol, menopause brings changes in several other key hormones:
- Estrogen: This hormone declines significantly during menopause, leading to symptoms like hot flashes, mood swings, and bone density loss. Engaging in regular aerobic exercise has been linked to healthier estrogen metabolism, helping to keep estrogen levels within a healthy range. Activities like running, swimming, or even brisk walking can be particularly beneficial.
- Testosterone: Although it’s commonly associated with men, testosterone plays a crucial role in women’s health too. It helps maintain muscle mass, bone density, and libido. As testosterone levels drop during menopause, resistance training becomes essential. Lifting weights, doing bodyweight exercises like push-ups, and even using resistance bands can help maintain muscle mass and strength.
- Insulin: Menopause can lead to insulin resistance, making it harder to manage weight and increasing the risk of developing type 2 diabetes. Exercise is a powerful tool in improving insulin sensitivity. Strength training, in particular, can help stabilize insulin levels, while also promoting lean muscle mass, which is crucial for overall metabolic health.
- Human Growth Hormone (HGH) and DHEA: These hormones also decline with age but can be stimulated through exercise. Short bursts of high-intensity resistance training can increase HGH levels, helping to build lean muscle and promote fat loss.
Hormone-Conditioning Exercises: A Holistic Approach
One of the best ways to combat these hormonal imbalances is through what I like to call “hormone-conditioning exercises.” These exercises are designed to work with your body’s natural rhythms, helping to balance hormones and improve overall health.
- Strength Training: Focus on weight-bearing exercises such as squats, lunges, deadlifts, and push-ups. Not only do these exercises help build and maintain muscle mass, but they also improve bone density, which is crucial as estrogen levels drop. Incorporating minimal rest periods between sets can also help keep cortisol levels in check.
- High-Intensity Interval Training (HIIT): HIIT workouts are short, intense bursts of exercise followed by brief rest periods. These workouts are excellent for boosting HGH and testosterone levels, while also burning fat and improving cardiovascular health. The key is to push your muscles to failure within a short timeframe, which stimulates the production of these beneficial hormones.
- Aerobic Exercise: Including activities like running, swimming, or cycling in your routine can help regulate estrogen levels and improve heart health. Aim for at least 150 minutes of moderate aerobic activity per week, or 75 minutes of vigorous activity. I include regular walking into my routine as often as I can.
- Flexibility and Balance Exercises: Yoga and Pilates are great for reducing stress and balancing cortisol levels. These activities also improve flexibility, balance, and core strength, which are important as we age.
A Balanced Exercise Routine for Hormonal Health
Consistency is key when it comes to managing hormonal changes during menopause. Here’s a simple weekly routine that has really helped me:
- Monday: Strength training (focus on legs and glutes)
- Tuesday: Aerobic exercise (30-minute brisk walk or jog)
- Wednesday: HIIT workout (20 minutes of intense intervals)
- Thursday: Yoga or Pilates (45 minutes to 1 hour)
- Friday: Strength training (focus on arms and back)
- Saturday: Aerobic exercise (cycling or swimming)
- Sunday: Rest or gentle stretching
Remember, it’s a lifestyle change, not a quick fix. The more consistent you are, the better your results will be. And most importantly, listen to your body. If you’re feeling overly stressed or fatigued, it might be a sign to dial back and incorporate more rest or gentler activities like walking or stretching.
Menopause brings about significant changes, but with the right approach to exercise, you can take control of your hormones and feel your best. This mix of strength training, aerobic and flexibility exercises has helped me to keep balanced – especially mood and energy wise.
So, lace up those sneakers, grab those dumbbells, and start moving! If you’d like any more information of there specific exercises that I do, let me know – I’d be glad to help! xx