High intensity interval training has been shown to improve insulin sensitivity. However, if cortisol is also suspected as being elevated, HIIT mad muscles can also increase cortisol, worsening insulin resistance. As you age, hormonal changes can have a big impact on your overall health and well-being. Regular exercise is really important for keeping your hormones in balance, especially if you’re a woman over 40. By adding the right types of physical activity to your routine, you can ease symptoms that come with perimenopause and menopause, improve your quality of life, and lower your risk of chronic diseases.
- When insulin, cortisol, and thyroid hormones are balanced, the body naturally regulates appetite, fat storage, and energy use.
- Although the impact of exercise may be different, it’s incredibly important to keep exercising through these changes.
- Overtraining can disrupt thyroid hormones, blunt growth hormone release, and suppress progesterone, especially in women6,8,15.
- Functional training is critical in supporting this through maintaining balance and muscle mass.
- High intensity interval training has been shown to improve insulin sensitivity.
- If you experience these symptoms, it’s important to scale back on exercise intensity, allow for adequate rest and recovery, and focus on supportive practices like good nutrition and stress management.
The Recovery Paradox: Why Less Is More for Hormone Health
As you read, keep in mind that these suggestions aren’t tailored to any one individual. It’s important to know yourself and what foods your body responds to.
Exercising during the menstrual phase
Remember to listen to your body, start slowly, and gradually increase intensity as your fitness improves. Signs that you may be overtraining and it’s impacting your hormonal health include persistent fatigue, increased muscle soreness, difficulty sleeping, mood changes, and irregular menstrual cycles. If you experience these symptoms, it’s important to scale back on exercise intensity, allow for adequate rest and recovery, and focus on supportive practices like good nutrition and stress management. Prioritizing hormone health is essential for women’s overall well-being, and exercise plays a significant role in achieving hormonal balance.
Additionally, a 2022 review suggests that fiber’s role in promoting satiety and reducing appetite may also impact hormone balance. However, researchers noted that this link is inconclusive and further study was necessary. The results of a small 2014 study with 22 participants suggest that some types of fiber also work to balance levels of other hormones, which may help people manage their weight.
How Strength Training Supports Women’s Hormone Health
For individuals with PCOS, prediabetes, or afternoon energy crashes, exercise timing is as important as the workout itself. A 2017 study by Reynolds et al. found that walking for just 10 minutes after meals significantly lowered postprandial glucose compared to a single 30-minute morning walk13. Muscle contractions activate GLUT4 transporters, shuttling glucose into cells independent of insulin14. Pairing post-meal walks with resistance training builds muscle and further improves glucose handling.
Five things you need to know about menopause
Our mission is to help women feel strong, balanced, and in control of their health — at every stage of life. If you’re looking for more information on how to support your hormone health, connect with a dietitian or speak with a doctor today. You can also ask your doctor if you’re worried about your vitamin D levels. Food sources of vitamin D include fatty fish, egg yolks and vitamin-D fortified foods.
Different types of exercise stimulate different hormonal responses. The right mix helps the body self-regulate and restore balance over time. Aim for 30 minutes of low-impact cardio most days of the week to get the benefits for hormonal health and overall well-being.
Lifestyle strategies to support hormonal balance
For example, according to a 2018 review, the smoke may affect thyroid hormone levels, stimulate pituitary hormones, and even raise levels of steroid hormones such as cortisol, which is linked to stress. A 2023 review suggests that physical exercise may help manage binge eating disorder symptoms. Cortisol is a glucocorticoid produced in the adrenal glands in response to stress.
Discover more from Sports Medicine Weekly By Dr. Brian Cole
Combining consistent training with proper nutrition, recovery, and, when necessary, evidence-based medical therapies can help men and women stay strong, energetic, and focused at any stage of life. A common option is Bioidentical Hormone Pellet Therapy, which releases hormones gradually through small implants under the skin. Many patients experience better sleep, energy, and recovery when hormone levels are stabilized. Sustainable training cycles and adequate sleep are essential to keep these systems balanced.
Improves Sleep and Melatonin Production
Running, swimming and group fitness classes are great options to get your heart rate up. Because these hormones override your natural hormones, cycle syncing doesn’t really apply if you’re on birth control. Cycle syncing may also help balance hormone levels in people with polycystic ovary syndrome (PCOS). However, no significant difference in testosterone levels occurred in males who did not experience facial flushing.
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Testosterone and progesterone are the two main hormones in males and females, respectively. In males, if testosterone levels fall, it causes a loss of energy, limited ability to build and maintain muscle mass, and a loss in libido. Left unchecked, chronically elevated cortisol creates an internal environment that becomes very difficult to allow for weight loss. Limiting alcohol and caffeine consumption can also help support hormonal balance.
Exercising during the luteal phase
Cortisol, the stress hormone, increases during exercise but typically returns to baseline after exertion. Chronic stress from excessive exercise, however, can elevate cortisol levels long-term. At Her Way Health & Hormones, we understand the unique challenges women over 40 face when it comes to hormonal health and exercise. Our team of experienced healthcare providers is dedicated to helping you create a personalized plan that supports your well-being and helps you feel your best during perimenopause, menopause, and beyond. Schedule a consultation with us today to learn more about how regular exercise can benefit your hormonal health and quality of life.
Dr. Quartano is a dual board-certified physical therapist in pediatrics and neurology with a passion for seeing children and families grow successfully and thrive together. Kettering Health is a faith-based health system of medical centers, emergency centers, and outpatient facilities. This website is a repository of publicly available information, and is not intended to form a physician-patient relationship with any individual. The information presented on this website is not intended to take the place of your personal physician’s advice and is not intended to diagnose, treat, cure or prevent any disease. Discuss this information with your own physician or healthcare provider to determine what is right for you. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions.