Best Types of Exercises for Hormonal Support by Nashville Holistic Nurse Practitioner Emily MacLeod Wolfe
Exercising for Hormonal Support
Exercise is essential during perimenopause and menopause, playing a crucial role in managing symptoms and promoting overall well-being.
Weight Training:
Weight lifting, in particular, offers significant benefits that extend beyond immediate physical health. A study published in the Journal of Women's Health found that women who began strength training in their 20s experienced not only increased muscle mass and strength, but also better metabolic function in their 30s and 40s. This proactive approach lays a strong foundation for hormonal balance and bone density leading into menopause. As estrogen levels decline, regular weight lifting can mitigate the risk of osteoporosis and improve mood, combatting anxiety and depression often associated with this transition. By incorporating resistance training early in life, women can enhance their resilience against age-related changes, empowering them to navigate the challenges of perimenopause and menopause with greater ease and vitality.
A recent study has confirmed the significant effects of muscle loss over time, highlighting the critical importance of building muscle during your 20s. Research shows that individuals begin to lose muscle mass as early as their 30s, with the decline accelerating as they age. This muscle deterioration can lead to decreased strength, reduced metabolic rate, and increased risk of injury, all of which can impair quality of life. Establishing a strong foundation of muscle in your 20s not only supports physical function and overall health but also helps combat the natural decline that follows. Emphasizing strength training and proper nutrition during this decade is essential for long-term health, setting the stage for vitality well into later years. Prioritizing muscle health now can lead to lasting benefits for your body, mind, and spirit.
Cardio Workouts:
Regular cardiovascular exercise has profound benefits on hormonal balance for females across all life stages. In younger years, engaging in cardio activities can enhance insulin sensitivity, regulate menstrual cycles, and boost mood by increasing endorphins. As women transition into their reproductive years, consistent cardio helps manage weight, reduces the risk of hormonal imbalances, and promotes healthy estrogen levels. During perimenopause and menopause, aerobic exercise can alleviate symptoms such as hot flashes and mood swings, while also supporting heart health and bone density. In elderly women, maintaining a routine of cardiovascular exercises contributes to improved overall well-being, mitigates the decline in hormone production, and enhances emotional stability. Embracing cardiovascular activities throughout life empowers women to navigate hormonal changes with strength and resilience.
If you would like to know how to better support your hormones or are younger and want to transition well into these, contact us to schedule a consultation and we can talk about ways to support your hormones naturally and do the most accurate testing.
Thank you for reading!
Emily MacLeod Wolfe, FNPC