How to balance hormones with exercise –

When it comes to exercise, more is better, right? In fact, wrong. The truth is that over-exercising can alter your hormones.

But how do you know if your hormones are, in fact, working perfectly? Imagine that you are working hard at the gym but not getting the results you want. Or that excess fat just won’t go away, no matter how many HIIT sessions you do. It is possible that your hormones are out of sync.

Hormones are chemical messengers that keep our bodies in a state of happy balance. Unfortunately, miscommunications happen, and before you know it, your hormones are in disarray. So what causes our internal communication system to go wrong? It could be work stress, a high-sugar diet (probably driven by that work stress), or even too much exercise.

DOES EXERCISE HELP TO BALANCE THE HORMONES?

We are an animal presupposed to movement. Exercise helps balance hormones, actually breaking a disease signaling cycle. This cycle comes both from a sedentary lifestyle and from excessive eating, the damage of which is offset by exercise.

“For example, when an animal is fed in excess, there is an accumulation of fat inside the muscle cell. This stops the action of insulin and raises the glucose. If you submit this animal to exercise after overfeeding it, that muscle is washed, improving the body’s function “explains the endocrinologist Thiago Fraga Napoli. Another example is how as we eat poorly and stay still, the accumulation of body fat inflames and “rusts” the circuit that controls our hunger. “Exercise secretes interleukin 6, which helps to deflate this circuit, called the hypothalamus, and improves hunger.”

In addition, the regular practice of physical exercises promotes the decrease of pro-inflammatory cytokines such as IL-6, CRP-t and TNF-alpha. These cytokines, in excess, inhibit the production of hormones such as testosterone and GH, for example.

WHICH HORMONES ARE BALANCED WITH EXERCISE PRACTICE?

“Some hormones are produced and released once exercise begins. They have the function of redistributing blood flow and energy substrates to tissues that have an increased demand for energy,” he says. Francisco Tostes, an endocrinologist and partner at Nutrindo Ideals. The hormones that are impacted by muscle activity are:

Cortisol: increases during exercise, along with adrenaline, allowing it to withstand the challenge of exercise, and ends up modulating immunity, optimizing the inflammatory response. The increase in interleukin also regulates immunity.
Insulin: secretion of interleukin 6 improves secretion of GLP1 and this in turn improves insulin secretion. In addition, exercise improves the body’s sensitivity to insulin. Being able to secrete better, in addition to needing less of it – since the body becomes more sensitive to its action – it greatly avoids diabetes.
Epinephrine/Norepinephrine: It responds to stress, both physical and psychological. Exercise triggers the brain (hypothalamus) to induce the adrenal glands to secrete these hormones
Testosterone: While testosterone is commonly associated with men, it is also vitally important for women. Builds muscle, burns fat, increases energy and sex drive, strengthens bones.
Myostatin: The muscle secretes this hormone when it is stopped and is a sign of a sedentary lifestyle. “If you don’t move, secret. Its function is to brake muscle and bone formation. That is, it detects that you are very still and therefore sick. To defend yourself, spare the formation of non-vital tissues at that moment” explains Thiago.
Interleukin 15: fights skin aging.

HOW TO USE THE EXERCISES TO BALANCE THE HORMONES?

The benefits of exercise in the prevention and treatment of endocrine diseases such as obesity, diabetes and polycystic ovary syndrome have been known for some time, through its antioxidant effect and by reducing insulin resistance.

The right exercise will positively increase HGH and testosterone. Both are hormones that increase lean mass and youth. It will also balance progesterone, which is key to preventing weight gain and energy drain. High levels of progesterone will help you burn more calories at rest.

Exercise also lowers insulin (a fat hormone) and levels normalize, keeping cortisol (another fat hormone) in check to prevent it from taking over your body. Fit and healthy people can more easily handle elevated cortisol.

Some of the best types of exercise for hormone balance include:

HIIT: 12 to 20 minutes, three times a week. There is no need to do more than that.
strength training: A general full-body routine two to three times a week with moves that include pushing up (like a pushup or overhead press), pulling up (like a pull-up or row), pushing down (like a squat), and pulling down (like a deadlift or hip bridge).
Stretching: Five minutes after each session. Or join a yoga class, which will help with flexibility and, of course, lower the level of stress hormones.
Walk: Four to five days a week. Walking is an amazing exercise to add to your existing program.
Don’t sit still: if you sit at a desk all day, get up every hour and do something for two minutes, whether it’s making tea or going to talk to a colleague instead of sending an email.