Balancing Hormones: The impact of High intensity Exercise on Females
In the pursuit of optimal well-being, exercise plays a pivotal role. However, it's essential to recognise that the intensity and type of exercise can have a profound impact on hormonal balance, especially in women. In this blog post, I will explore the relationship between high-intensity exercise and hormonal equilibrium, providing insights to help you make informed choices about your daily movement routine.
The Physiology of Hormonal Balance:
Before delving into the effects of high-intensity exercise, it is important to understand the basics of hormonal balance. Hormones are chemical messengers that regulate various bodily functions, including metabolism, stress response, and reproductive health. Achieving a harmonious balance is crucial for overall well-being.
Impact on Hormones:
Cortisol:
High-intensity exercise triggers the release of cortisol, the body's primary stress hormone. While cortisol is essential for energy mobilisation, chronically elevated levels can contribute to hormonal imbalances. It's crucial to strike a balance to prevent overexertion.
Oestrogen:
Intense and prolonged exercise can impact oestrogen levels, particularly in women. Low body fat, a common outcome of intense training, may lead to irregular menstrual cycles or amenorrhea. This is known as exercise-induced hypothalamic amenorrhea.
Progesterone:
Insufficient recovery time between high-intensity sessions may also affect progesterone levels, disrupting the delicate interplay between oestrogen and progesterone crucial for a healthy menstrual cycle.
Finding the Balance:
Individual Variability:
Everyone responds differently to exercise. Some individuals thrive on high-intensity training, while others may experience hormonal disruption. Pay attention to your body's signals and consider consulting a naturopath or healthcare professional to tailor your exercise routine.
Periodisation:
Incorporate periodisation into your training regimen. This involves alternating between periods of high-intensity workouts and lower-intensity recovery or active rest. This is also known as cycle syncing! Tailoring your exercise routine to specific times of your cycle can help to restore hormonal balance. Keep reading further for my personal insights and examples on this!
Nutritional Support:
Proper nutrition is key. Ensure you're fuelling your body with adequate nutrients to support your energy demands. Consider consulting a naturopathic professional to develop a nutrition plan that complements your exercise routine.
Herbal Support:
Explore herbal remedies that support hormonal balance. Adaptogenic herbs, such as ashwagandha and rhodiola, may help the body adapt to stress and support overall endocrine health.
Mind-Body Practices:
Incorporate stress-reducing practices like meditation, yoga, or deep-breathing exercises. These practices can counterbalance the stress response triggered by high-intensity workouts.
From My Own Experience:
Personally, I used to engage in high-intensity conditioning style workouts five days a week, pushing my body to its limits in the pursuit of weight loss goals. However, I soon realised that this approach was counterproductive and putting undue stress on my body. Through my own journey,I've shifted my perspective on exercise to embrace a balanced regime that includes strength training, running, pilates, and long walks. I've adopted a cycle syncing approach, tailoring my workouts based on my menstrual cycle. For instance, during my luteal phase, I prioritise light strength training, pilates and long walks, while in my follicular phase, I focus on pushing myself in strength training and running.
Cycle Syncing Your Daily Movement
Menstrual Phase (Days 1-5):
🩸 Focus: Gentle, restorative exercises like yoga or walking.
🩸 Why: Your body is in recovery mode. Embrace it with activities that support rather than stress.
Follicular Phase (Days 6-14):
🌷 Focus: Amp up intensity with strength training, cardio, HIIT and conditioning workouts.
🌷 Why: Rising oestrogen levels enhance energy and recovery, making it ideal for high-intensity efforts.
Ovulatory Phase (Days 15-17):
🌺 Focus: Continue high-intensity workouts or try something adventurous.
🌺 Why: Peak hormonal levels boost strength and endurance, making it an optimal time for challenges.
Luteal Phase (Days 18-28):
🍂 Focus: Shift to moderate-intensity activities such as light strength training, pilates, walks and incorporating more rest and recovery.
🍂 Why: Hormone fluctuations may impact energy; adapt your routine to support your body.
Remember, this journey toward holistic well-being is unique for each individual. By sharing my experience, I hope to inspire others to discover a personalised approach to exercise that aligns with their body's needs and fosters hormonal harmony.