However, the physical and emotional changes that come with it can feel anything but natural. You have less energy, so this is the time for low-intensity activities, such as walking, stretching or Pilates. “You may not feel like exercising at all, and that’s OK,” states Dr. Albers. Cycle syncing can put you in tune with the monthly changes in your hormones, says Dr. Albers. This understanding can be especially helpful if you’re trying to become pregnant and need to pinpoint ovulation. There is some evidence that alternative therapies or supplements may help address some hormonal issues.
The science behind hormones and performance
Exposure to sunlight is the primary way your body produces vitamin D, so make sure you’re getting a little sun on a regular basis. If you’re at risk for skin cancer, talk to your doctor about how to get sun exposure safely without sunblock, which decreases vitamin D absorption. Whether you’re just entering menopause or navigating post-menopause symptoms, it’s never too late to start moving. Exercise is a critical tool for taking control of your health and feeling your best.
Listening to Your Body: The Path to Hormonal Harmony
Those who have PCOS may produce an abnormal number of androgens (male sex hormones), which can lead to infrequent or prolonged menstrual cycles and may cause excess facial or body hair. The good news is that lifestyle changes, such as increasing exercise, help decrease weight and abdominal fat and improve insulin levels which have been shown to be beneficial in treating PCOS (4,6,7). Overtraining syndrome results from excessive exercise without sufficient recovery. Prolonged overtraining can lead to hormonal imbalances, particularly elevated cortisol levels. Chronically elevated cortisol negatively affects immune function, metabolism, and sex hormone production. Inflammation and oxidative stress are heightened, further disrupting hormonal equilibrium.
Discover more from Sports Medicine Weekly By Dr. Brian Cole
Women in menopause may also benefit from hormone replacement therapy (HRT). Dr. Gupta says that HRT combined with strength training and a nutritious diet can be a game-changer for weight management during menopause. However, it’s best to speak with your physician when deciding if HRT is right for you. Overtraining can disrupt thyroid hormones, blunt growth hormone release, and suppress progesterone, especially in women6,8,15.
But when stress is chronic, cortisol patterns can become disrupted. You might feel wired but tired, struggle with abdominal fat, or crash in the afternoons. Exercise is a potent stressor that elicits adaptive responses in the body. Moderate exercise, in the “Goldilocks zone,” triggers hormesis—an adaptive process where controlled stressors yield positive health benefits. However, both too much and too little exercise can disrupt hormonal balance.
Best Exercises During Menopause
- A 2022 review supports the idea that chronic consumption of foods containing high levels of added sugar plays a role in issues such as metabolic disease and insulin resistance.
- Hormones are our body’s chemical messengers that impact the regulation of our metabolism, mood, fertility, growth, development, blood sugar, and so much more.
- Focusing on getting these three things—protein, fiber and fat—at mealtime and at least two of them at snack time can help manage glucose and insulin levels.
- You can find stress management techniques that will lead to quicker metabolism in this blog post.
- It includes a mix of cardio, strength training, flexibility, and balance exercises.
- Pay attention to signs of overtraining, such as persistent fatigue, decreased performance, and mood changes.
Not only does it help ease symptoms, but it also reduces the risk of chronic conditions like heart disease and diabetes. At UR Medicine Employee Wellness, our comprehensive menopause-focused program offers wellness tips, including guidance on exercise, to support women through every stage of menopause. For males who are concerned about hormone levels, it may be best to limit or eliminate alcohol consumption.
Strength and resistance training
During ovulation, typically around the middle of the menstrual cycle, estrogen levels peak, providing a natural energy boost. This is the best time for high-intensity workouts, as the body is primed for physical exertion. However, during other phases of the menstrual cycle, particularly menstruation and the luteal phase, low-impact exercise may be more appropriate to support hormone balance and prevent overexertion. Many women believe cardio is the holy grail for hormonal balance, but excessive endurance training can worsen estrogen dominance and suppress progesterone4.
Foods that help balance hormones
Moderate aerobic exercise helps the liver metabolize estrogen11, while resistance training triggers increases in free testosterone, which is beneficial for both women and men2,5. In patients with PCOS, combining strength training with lifestyle madmuscles reviews interventions improves insulin sensitivity more effectively than cardio alone12. Hormones regulate numerous bodily functions including metabolism, energy, mood, and recovery.
Stay flexible and reconsider what kind of exercise for menopause makes sense.
For both men and women, maintaining hormonal balance is key to strength, endurance, and overall well-being. Exercise remains one of the most effective natural ways to support this balance, but modern medical and wellness therapies are increasingly being used to complement an active lifestyle. They regulate metabolism, energy, recovery, and mood—essential elements for athletic performance and long-term health. When they fall out of balance due to aging, stress, poor sleep, or overtraining, even dedicated athletes can feel their progress stall. Cortisol isn’t inherently bad—it helps us wake up, fuels workouts, and regulates metabolism.
Lowers Cortisol and Reduces Stress
A 2017 review points to a link between stress, the endocrine system, and hormone levels. The researchers argue that the link is strong, with even a low level of stress causing an endocrine response. Exposure to blue light from devices such as cellphones and computer screens can disrupt the sleep cycle. The body responds to this light as if it were daylight and adjusts hormones in response.
What are the menstrual cycle phases?
To help balance blood sugar levels and prevent spikes, make sure every meal is built around protein, fiber and fat. All three slow down the digestion and absorption of blood sugar, making it easy for your body to maintain better blood sugar control and insulin release. Insulin can be elevated due to Type 2 diabetes, PCOS, a tumor on your pancreas, or a genetic mutation. Over time, imbalanced insulin can lead to serious health issues if not managed properly. To optimize your melatonin levels, be mindful of your daily alcohol and caffeine intake. Focus on eating foods that are high in tryptophan and magnesium, both of which can help improve sleep.