The Power of Exercise: Understanding Hormonal Health Benefits

I recently attended the Women's Gathering conference hosted by Nation2Nation as a speaker, where I shared insights on eating for hormone health during a lunch and learn session. For many attendees this was a big surprise: our diet affects hormones, impacting their signaling in our bodies.

It was truly an honor to participate, and I had a fantastic time connecting with everyone. The passion and action I saw from all the women there were truly inspiring!

I truly appreciate you joining me here to prioritize your health.

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P.S.??Have you ever wondered about the best way to both discover and eliminate your food sensitivities? This approach changed the game for my health!??In "The Personalized Diet Solution" you have a roadmap for the best way to carry out an elimination diet with personalized nutrition for your path to optimal well-being. PLUS I’ve thrown in 30+ recipes that you will LOVE! Grab it now, you’ll be so glad you did.

In the Spotlight

The Power of Exercise: Understanding Hormonal Health Benefits?

Let’s start off with a fundamental fact: taking at least 4,200 steps a day can significantly reduce the risk of mortality (death by any cause!) by 40%. While the 10,000-step goal is popular, 4,200 steps are the magic number for substantial health benefits, especially for those struggling to begin an exercise routine.

Moving beyond step counts, exercise plays a crucial role in hormonal health. It positively impacts estrogen, progesterone, testosterone, insulin, cortisol, and thyroid hormones, which act as messengers guiding bodily functions.

Best Types of Exercise for Hormone Health

Different types of exercise include cardiovascular exercise, strength training, stretching/flexibility, and balance/neuromotor exercises. They each have unique benefits for hormone health.

Sweat It Out

Cardiovascular exercise, such as running, cycling, or swimming, plays a vital role in hormone health. It helps regulate insulin levels, boosts metabolism, and reduces stress hormones like cortisol. Regular cardio also promotes the release of endorphins, enhancing mood and overall well-being. Incorporating cardiovascular workouts into your routine supports hormonal balance, improves energy levels, and contributes to a healthier body and mind.

Strength Training for the Win

Studies indicate that combining cardiovascular exercise with strength training yields superior benefits for hormone health and reducing belly fat compared to solely focusing on cardiovascular workouts. Strength training is also key to reversing or reducing the risk of osteoporosis.No matter how many calcium or other supplements you consume, your body won't fully utilize those nutrients to build bones without incorporating strength training. It's the key to signaling your body to make the most of these vital nutrients for bone health.

If targeting belly fat and having strong bones is a goal, incorporating strength training into your routine is essential for optimal results.

Strength training encompasses various techniques and methods to build muscle strength and endurance. Here's a brief overview of different types of strength training:

1. Traditional Strength Training: This involves using resistance bands, free weights (like dumbbells and barbells) or resistance machines to target specific muscle groups through exercises like bicep curls, chest presses, and leg presses. It focuses on building muscle mass and strength.
2. Bodyweight Training: Bodyweight exercises use your own body weight as resistance, such as push-ups, squats, lunges, and planks. These exercises improve functional strength, core stability, and overall muscle tone.
3. High-Intensity Interval Training (HIIT): HIIT combines short bursts of intense exercises with brief rest periods. It's a time-efficient way to improve cardiovascular fitness, burn calories, and enhance muscle endurance. HIIT can include bodyweight exercises, plyometrics, or circuit training.
4. Functional Training: This type of training mimics real-life movements and focuses on improving overall functional fitness. It includes exercises like kettlebell swings, medicine ball throws, and TRX suspension training. Functional training enhances stability, balance, flexibility, and mobility.

Each type of strength training offers unique benefits, and a well-rounded fitness program may incorporate a combination of these methods based on individual goals and preferences.

Incorporating Stretching and Neuromotor Training

Stretching reduces the risk of injury and improves overall mobility. Neuromotor exercises, also known as neuromuscular training, are activities that focus on improving coordination, balance, agility, and proprioception (the sense of body position and movement). These exercises target the neuromuscular system, which involves the nerves, muscles, and brain working together to control movement and balance.

Examples of neuromotor exercises include:

1. Yoga: Incorporates poses and movements that enhance flexibility, strength, and balance while promoting relaxation and mindfulness.
2. Pilates: Focuses on core strength, stability, and alignment through controlled movements and breathing techniques.
3. Qi-gong: A mind-body practice from traditional Chinese medicine that combines gentle movements, breathing exercises, and meditation to promote harmony and energy flow.
4. Tai Chi: An ancient Chinese martial art characterized by slow, flowing movements that improve balance, coordination, and mindfulness.

These exercises not only enhance physical fitness but also stimulate neural pathways, improve motor skills, and enhance body awareness. They are especially beneficial for women of all ages and fitness levels because of the stress reducing benefits on hormone health.?

Crafting Your Workout Routine

A comprehensive workout plan should incorporate a mix of cardiovascular exercise, strength training, neuromotor & stretching exercises throughout the week to promote overall fitness and recovery.

Focus on warming up, cooling down with stretches, and gradual progression to reduce the risk of injuries.

Here's an example of how you can structure your week for maximum effectiveness:

• Day 1: Cardio Workout
• Day 2: Strength Training
• Day 3: Neuromotor Exercises for Recovery
• Day 4: Cardio Workout
• Day 5: Strength Training
• Day 6: Neuromotor Exercises for Recovery
• Day 7: Rest or Optional HIIT

For those still menstruating, during the 1-2 weeks before menstruation, consider minimizing the intensity of your workouts, avoiding high intensity exercises like HIIT, long distance cardiovascular, or heavy weight lifting. Instead, focus more on moderate or low intensity versions of these exercises and neuromotor activities like yoga, pilates, qi-gong, or tai chi. This adjustment can support hormonal balance and overall well-being as your body is more sensitive to stress during this phase.?

And remember, aim for at least 4,200 steps a day to maintain the benefits of daily walking, which significantly reduces the risk of death from all causes by approximately 40%.

Additional Resource

Ready to optimize your exercise routine for better hormone health? Click here to watch this video now for deeper insights: How to Optimize Your Exercise Routine For Better Hormone Health!

References:?

Damaso AR et al. Aerobic plus resistance training was more effective in improving the visceral adiposity, metabolic profile and inflammatory markers than aerobic training in obese adolescents. J Sports Sci. 2014;32(15):1435-45. doi:10.1080/02640414.2014.900692. Epub 2014 Apr 14. PMID: 24730354.

Hackney AC, Lane AR. Exercise and the Regulation of Endocrine Hormones. Prog Mol Biol Transl Sci. 2015;135:293-311. doi:10.1016/bs.pmbts.2015.07.001. Epub 2015 Aug 5. PMID: 26477919.

Huang et al. The Sprint-Interval Exercise Using a Spinning Bike Improves Physical Fitness and Ameliorates Primary Dysmenorrhea Symptoms Through Hormone and Inflammation Modulations: A Randomized Controlled Trial. J Sports Sci Med. 2022 Dec 1;21(4):595-607. doi:10.52082/jssm.2022.595. PMID: 36523895; PMCID: PMC9741723.

Kissow J et al. Effects of Follicular and Luteal Phase-Based Menstrual Cycle Resistance Training on Muscle Strength and Mass. Sports Med. 2022 Dec;52(12):2813-2819. doi:10.1007/s40279-022-01679-y. Epub 2022 Apr 26. PMID: 35471634.

Klasson CL et al. Daily physical activity is negatively associated with thyroid hormone levels, inflammation, and immune system markers among men and women in the NHANES dataset. PLoS One. 2022 Jul 6;17(7):e0270221. doi:10.1371/journal.pone.0270221. PMID: 35793317; PMCID: PMC9258892.

Oosthuyse T, Bosch AN. The effect of the menstrual cycle on exercise metabolism: implications for exercise performance in eumenorrhoeic women. Sports Med. 2010 Mar 1;40(3):207-27. doi:10.2165/11317090-000000000-00000. PMID: 20199120.

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What is Hormone Replacement Therapy: Benefits vs Risks in Perimenopause & Menopause

Join me for this Wild Wisdom Show as I delve into the complexities of menopause in a special episode focusing on Hormone Replacement Therapies (HRT).?

Discover the detailed insights into different types of HRT, their benefits, and potential risks such as cancer and heart disease.?

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[Grab it!] Maca for Menopause Relief

Did you know that patience pays off when it comes to maca and menopause??

It takes about two months to experience the beneficial effects of maca for hormone health during menopause.?

In a well-conducted study by Meissner et al. in 2006, positive outcomes were observed in menopausal symptoms like hot flashes, night sweats, mood swings, and sleep disturbances after two months of taking maca capsules (1000 mg twice a day).

What's fascinating is that participants showed improved hormonal balance and better cholesterol levels after incorporating maca into their routine.?

Maca also notably reduced the frequency and severity of menopausal symptoms such as hot flashes, night sweats, nervousness, sleep difficulties, irritability, excessive alertness, fatigue, and headaches.

Reference:?

Meissner et al. "Hormone-Balancing Effect of Pre-Gelatinized Organic Maca (Lepidium peruvianum Chacon): (II) Physiological and Symptomatic Responses of Early-Postmenopausal Women to Standardized doses of Maca in Double Blind, Randomized, Placebo-Controlled, Multi-Centre Clinical Study." Int J Biomed Sci. 2006. PMID: 23675005.

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Wild Wisdom with Dr. Patricia Mills Podcast

[TUNE IN] Monday, May 13th~ Chlorella Benefits: Detox & Hormone Health Explained

Get ready to dive deep into the world of chlorella and uncover the secrets to a healthier, toxin-free life.

?In this episode of The Wild Wisdom Show, I dish on the fascinating topic of chlorella and its incredible benefits for heavy metal detoxification and hormone health.?

Chlorella, a nutrient-dense green algae, has gained attention for its potential to support our bodies in removing harmful heavy metals. Recent research has also demonstrated its potential to promote hormonal balance.?

Join me as we explore the science behind chlorella's detoxifying properties and its impact on your overall well-being.?

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