How Hormone Changes Can Influence Your Workout Routines
At different stages in life, hormonal fluctuations, especially common for individuals with a uterus, can impact your body. From menstruation to fertility treatments to pregnancy and menopause, the levels of estrogen, progesterone, and other hormones can vary significantly.
Understanding where your hormones stand and their effects is crucial, as it can affect your workouts. OB/GYN Jasmine Pedroso, MD MPH, FACOG from the Kindbody clinic in San Francisco, offers insights into these fluctuations and how to adapt your exercise routine.
Her key advice? Listen to your body. “During these bodily changes, it’s important to be attuned to how you’re feeling and respond accordingly,” she advises. “While it’s beneficial to stay active, it’s equally important to rest and recharge as needed.”
The Impact of Menstruation
What Occurs: Menstruation can bring about fatigue. “During your period, estrogen and progesterone levels are at their lowest, leading to increased tiredness and sluggishness,” explains Dr. Pedroso.
How to Handle It: Consider shortening your workouts or taking a day off on heavier flow days. Using NSAIDs like ibuprofen or a heating pad can help alleviate discomfort during workouts.
Dealing with Fertility Treatments
What Occurs: Hormone levels undergo significant changes during fertility treatments, affecting the body’s ability to exercise. “The surge in hormone levels during egg freezing and IVF can lead to bloating and fatigue, making it risky to engage in strenuous physical activities,” says Dr. Pedroso.
How to Handle It: Opt for low-intensity exercises such as walking and light upper body workouts. It’s crucial to communicate with your trainer about your treatment to adjust your exercise routine accordingly.
Navigating Pregnancy
What Occurs: Pregnancy alters hormone levels, increasing oxygen demand and potentially causing breathlessness during workouts. The body becomes more vulnerable to injuries due to hormonal changes affecting ligaments.
How to Handle It: While staying active is encouraged during pregnancy, adapt your routine to accommodate the changes in your body. Listen to your body’s signals and practice gentle exercises suitable for pregnancy.
Managing Menopause
What Occurs: Menopause can lead to fatigue due to reduced estrogen levels, impacting sleep quality and overall energy levels.
How to Handle It: Embrace strength training exercises like Pilates and free weights to mitigate bone loss associated with menopause. These exercises can enhance stamina and energy levels during this phase.
Responding to Lifestyle Changes
What Occurs: Various factors like diet, medications, birth control methods, stress, or health conditions can trigger hormonal shifts, affecting different hormones in unique ways.
How to Handle It: The response to these changes varies for each individual, emphasizing the importance of tuning into your body’s signals. Monitoring mood, skin condition, weight, and energy levels, along with regular check-ups with your physician, are essential for maintaining overall health.
Taking charge of your well-being amidst hormonal changes might seem daunting, but recognizing and addressing these adjustments will help you navigate through them successfully.
