Lots of things can affect how many hormones are produced by your body. But one of the factors that has the greatest influence on hormonal balance is exercise. A lack of exercise can have a disastrous effect on your hormonal balance, and adopting an active lifestyle can also work wonders to maintain it. Let’s take a look at how exercise can impact your hormonal balance.
Understanding Key Hormones
Certain hormones play a more important role in our overall health, and exercise can affect their production in many ways.
One of these hormones is irisin, which is rarely talked about but could have a huge effect on your overall health. Irisin, which is often referred to by professionals as the “exercise hormone”, could help you on many levels and improve your health in general. First, it will help increase the production of beneficial “brown fat” and reduce the production of harmful “white fat” in your body. Another thing it will do is make sure that undifferentiated stem cells turn into bone-building cells instead of fat.
Estrogen is another hormone that is affected by exercise. Excess estrogen in men can lead to an increase in heart disease rates, excess fat, and lower sexual function. In women, too much estrogen could lead to water retention, toxic fat gain, fertility problems, bloating, and many other health-related issues.
Testosterone, estrogen’s counterpart, is also essential in both males and females and important for overall health. Testosterone is responsible for maintaining muscle mass and sexual function in both men and women. Low testosterone in man can result in depression, erectile dysfunction, low libido, lower motivation, and fatigue.
HGH, or human growth hormone, is a hormone more people are getting familiar with and has been called the “fountain of youth” hormone by many. This is because HGH is essential for the replication of cells. In addition, HGH is important for bone and muscle health. But it also has an effect on fat metabolism as well.
Last, but not least, cortisol is also a hormone you need to pay special attention to. This is the hormone that is produced during times of stress and has many more effects than just mental ones. Excess cortisol can contribute to poor immune function, fat production, and an imbalance in other hormones.
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How Exercise Can Impact Hormonal Balance
Exercise can benefit hormonal balance in many ways. High-intensity interval training has been shown to increase irisin levels in a group of obese participants, for instance. Resistance training is also a great way to boost testosterone in both men and women.
Too much estrogen in women has been linked to higher risks of developing breast cancer, and regular exercise has been shown to down-regulate estrogen levels and lower breast cancer risks at the same time.
If you have too much cortisol in your body, however, high-intensity exercise could actually increase its production. It’s better to stick to low-intensity exercise in this case.
How Diet Affects our Hormonal Balance
What we eat and when we eat can also have a direct effect on many hormones. For instance, intermittent fasting has been shown to naturally increase HGH levels in the body. Various extracts as well have been shown to improve testosterone levels in men and women.
Fenugreek extract, for instance, has been shown to have great effects on testosterone levels. And there’s plenty of research to back it up too. One study showed that a group of college students were able to increase their testosterone levels by taking fenugreek extract while another group of older men were also able to increase their testosterone production after taking a 600mg dose of fenugreek extract. If you want to learn more about fenugreek extract and its benefits, you can check out this article on Vitamonk’s blog.
Conclusion
There are plenty of things that you can do to make sure that your hormonal balance is maintained at all times. Make sure that you incorporate a nice dose of exercise into your daily routine and make sure to have your hormone levels checked. Also, consider switching your food habits or supplementing your diet if you want to achieve better results.
