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Battle Hormonal Upheavals the Fitness Way

If you feel heavy around your midriff and armpits, do not blame yourself for hogging all along, for this chaos could be due to the change in your hormone level. Women of all ages experience hormone fluctuations. And as hormones regulate everything that happens in a woman’s body, their imbalance can create a host of problems. But incorporating a few lifestyle changes can bring a positive effect in the body. Keep reading….

Upheavals in hormone levels occur throughout a woman’s life. Hormones exercise influence over the entire body, from the top of our head to the tip of our toes. This disturbance can result in various unpleasant symptoms. An imbalance in hormones, especially estrogen, triggers a series of reaction that is felt in every fiber of our beings. Estrogen, a female sex hormone, is responsible for the growth and development of female sexual characteristics and reproduction. Although it exists in men as well as women, it is found in higher amounts in women, especially those capable of reproducing. As the woman ages estrogen levels continue to vary, right from the first part of menstrual cycle till years after menopause. And these variances exhibit in the form of headaches, insomnia, sweats, hot flashes, mood swings, depression, irritability, weight gain, fuzzy thinking and changes in libido. An elevated estrogen level has been associated with a host of health conditions including breast cancer, fibroid tumors of the uterus, and benign breast disease. But one need not worry as a slight lifestyle shift and an integrative approach can actually help to steer this transition with ease.

Fitness tips-

“Studies show that women on the heavier side have higher chances of hormonal disturbances and by lowering body weight they can dramatically control the estrogen levels. So, walk, jog, take cardio or pilates, swim, meditate……all these form of exercises greatly assist in managing weight and hormone levels,” says Nisha Varma, Reebok Fitness Trainer.

Women who carry around excess fat tend to have higher estrogen levels. Exercise is the best and the natural way to settle down the hormonal imbalance and relax and calm the feelings of uneasiness and depression. With regular, low to moderate workouts one can maintain the estrogen level. Getting into a consistent exercise program, especially one which involves weight training – will help change the muscle-to-fat ratio; increase the metabolic rate and burn calories, even while resting. When it comes to testosterone, women must not only exercise hard, they must exercise long in order to increase production.

It has been observed that along with weight gain, women in their thirties begin to lose bone mass at a rate of 1 % per year. This rate increases post menopause. But researches have revealed that a consistent exercise regimen can actually increase bone intensity in women which reduces the risk of osteoporosis.

  1. Take low to moderate impact exercises.
  2. Exercise at least five days a week.
  3. Keep changing the exercises to challenge the body. If the same exercise is repeated the body gets used to it and loses challenge hence slowing the weight reduction.