How to Move to Protect Your Energy And Hormones
We all know that exercise is good for us, right? Trouble is, most of us take the old “go hard or go home” principle to the letter!
It’s true that exercise is vital for our energy, hormone and overall health. It’s been shown to reduce stress, improve focus, mood and even insulin function. But, too much under-fueled exercise or the wrong type of exercise (at the wrong time) can actually increase cortisol leading to a whole host of symptoms like low energy, irritability, anxiety, middle weight gain, as well as missing or irregular periods.
How do you know if you’ve got the right exercise routine for you? Well, exercise should leave you feeling ENERGISED and (once those endorphins have worn off) you shouldn’t have a net energy deficit (aka. exhaustion for the rest of the day).
If you're pushing yourself at the gym or any other activity when you’re already stressed (inside or out), be conscious that you may not have the energy reserves for that. If exercise depletes you, then you may well be suffering from one or more hormone imbalances. Please see my blogs on energy, stress and cycle health to start. You may need to address what’s driving your low energy more generally and/or your stress levels to help you find balance.
In the meantime, it’s really important that you slow down and make space to rest. If you must exercise, switch to less punishing routines like walking, yoga, Pilates or light weights until you get your energy back.
Here are my top three forms of exercise if you’re looking to get back into balance:
Yoga & Pilates – for strength, core stability, flexibility and to get really grounded and present. There are some great free online choices to get you started. Some of my favourite yoga teachers from my Power Yoga London days, include: Cloudia Swann, Mariel Witmond, Mona Godfrey, Sophie Dear, Caroline Henley, Cal Wansbrough, John Collins, Jo Fletcher and many others! Finding the right yoga teacher can feel very personal, so it’s worth taking some time to explore and find the person (or people) that enable you to access what you need. If Pilates is more your thing, please find my good friend Posie Pilates on social! You can also try Yoga with Jessica Stewart, Kassandra or Adriene (free online).
Walking – one of my favourites, walking is low impact, cheap, easy to do, sustainable and you can get added benefits from spending time in nature. Bonus! Don’t spend the time looking at your phone, though!
Weights & resistance – if you’re busy, stressed out and constantly on the go, you may find you have a higher than average output of cortisol, one of our main stress hormones. High cortisol has a negative effect on muscle mass, so building muscle is key in the long term, if you’re over-stressed. A set of dumbbells or free weights and/or fitness bands is all you need. But don’t overdo it though!
Movement for Modern Life - if you’re looking for ways to move your body around your cycle in a powerful and intuitive way, I’d highly recommend checking out Abi Adams and her Project Woman . This could well be the future of female exercise!
Finally, if you’re periods have stopped or you’re experiencing chronic fatigue, consider stepping back and taking some time out from any form of vigorous exercise. Stick to walking, yin yoga or something more mindful, if feel you need to move your body. Get in touch if you need more support.
Happy Moving
Holly x
© Holly Dunn Nutrition