women's health Archives

When we talk about hormones, often the first thought that springs to mind is reproductive health. But what many may not be aware of is how hormones can, not only affect fertility and reproduction in a women’s body, but also how they directly influence the body’s organ function, processes and mental health.

There are over 50 hormones circulating inside us – chemicals that signal to the body to perform specific processes and functions such as regulating blood sugar levels, metabolism, energy levels and the reproductive glands. Having too much or too little of a particular hormone can result in symptoms such as irregular menstruation, cystic acne, debilitating cramps, hair loss, bloating, weight gain, fatigue and even more serious conditions such as increased risk of cancer, diabetes, anxiety and depression.

It’s also been proven that women are at greater risk for depression than men because of a heightened sensitivity to intense hormonal fluctuations, as stated in a research published in the Journal of Psychiatry and Neuroscience. So, ladies (and gentlemen), take note: hormone imbalance is not just about PMS (premenstrual syndrome) and the mood swings that come with it, it’s about maintaining a healthy body and a happy mind. Here are five ways to naturally balance hormones in the body.

Exercise & Meditation

wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu — (Photo courtesy of Defin8 Fitness)

Exercise is often recommended on any road to recovery, both physical and mental, and there is a very good reason for that. According to fitness coach and co-founder of Defin8 Fitness Trixie Velez, exercise releases endorphins, happy chemicals in the brain – and what people often call the body’s natural painkiller – which helps elevate mood and reduce stress hormones such as cortisol and adrenaline.

Although stress hormones such as cortisol, DHEA and androgens are important for controlling blood pressure, turning food into energy, and supporting the production of reproductive hormones, overexposure to stress can accumulate in high levels of cortisol that can lead to higher blood sugar levels, weight gain and weaker muscles, anxiety and depression.

Reiterating Velez’s point on physical activity, Belinda Koo, founder of boutique spinning studio The Art of XYZ explains that light exercises that focus on breath work such as Yin Yoga, (contrary to Yoga exercises that focus on strength and muscle building) target the core, yet is a great way to “embrace softness” and train ligaments, joints, bones, deep connective tissues and the flow of energy in the body. “People often associate Yin exercises as weak but it is important to make time for stillness to cultivate peace of mind. I find it even more effective to incorporate guided meditation with sound therapy, such as singing bowls, which can help with relaxation, balance the Yin and Yang energy and reduce stress levels”, says Koo

Nutrition

When it comes to hormonal imbalance, it’s not often that we are quick to change our diet to improve mood swings and fatigue. However, the thyroid glands responsible for producing thyroxine (T4) and triiodothyronine (T3) hormones control the body’s metabolism – aiding the process of transforming food to energy and keeping the brain, heart, muscles, and other organs functioning properly. Registered dietitians and nutritionists believe that diet is integral to hormone health, especially for regulating your gut health, which in turn positively influences mental health.

Adding protein like eggs, fish and chicken breast to help regulate energy and appetite, while nutrient-rich and high-fiber carbohydrates such as quinoa, broccoli, cauliflower and kale can help stabilise blood sugar and cortisol levels. Sources of healthy fats such as avocados, flaxseeds and nuts can help curb hunger pangs and help you feel satiated for longer and resist the urge to snack.

Natural Supplements

wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu — (Photo courtesy of Glowagen)

Aside from food intake, supplements can also help fill the gaps in your nutritional intake. Especially with the increase of time spent at home during the waves of Covid-19 pandemic, deficiency of vitamin D (yes, vitamin D is surprisingly a hormone) can affect how effectively the body regulates the concentration of calcium in the blood, which has been linked to regulate energy metabolism.

“Women today are juggling it all – they work and take care of their families. Although self-care is a growing trend, sometimes the reality is that there is not enough time in the day to spend time on ourselves,” says Rebecca Chung, founder of beauty and wellness supplement brand Glowagen. “It’s important to incorporate supplements into daily life as they help keep the body balanced, countering the effects of stress and exhaustion, such as increased cortisol levels, early on-set collagen loss, faster ageing, and conditions that affect the skin and metabolism.”

Acupuncture

Reproductive hormones particularly estrogen, progesterone and testosterone are what regualtes the menstrual cycle, the reproductive and urinary tract, heart and blood vessels, as well as the health of our bones, skin, hair, brain and more. “In Traditional Chinese Medicine, the belief is that hormone balance is closely tied to the balance of Yin and Yang”, says TCM doctor Ruth Lee. “Acupuncture can effectively help treat hormone imbalance and regulate menstrual cycles, improve blood flow, reduce abdominal cramps and stress, as well as promote reproductive organ function”, she chimes.

Most cases of hormonal imbalance can be treated by diet and lifestyles changes, with a judicious use of western supplements as well as Chinese herbal medicine and acupuncture treatments. However, before you alarm yourself by checking off symptoms based on Google or WebMD, it’s advisable to first consult with a doctor who can take the appropriate blood tests to measure your hormone levels to serve as a clearer framework of how to regulate and maintain your optimum hormone levels.

(Text: Roberliza Eugenio)

Muscles are beautiful. No one should tell you otherwise. For all of our female Gafencu readership out there, we really don’t blame you for skirting the male-dominated dumbbell section at the gym – the huffing, puffing and sweating can be a quagmire of confusion. Intimidating and irritating in equal measure. But according to fitness experts, pumping iron (or any other form of strength training that tones the body through strength, agility and stability) is not only vital for acing your fitness goals but has some amazing all-round holistic health benefits to boot.

Each of us has a different body composition and fitness goal. If yours is to get lean and mean, but you don’t have a clue about where to begin, read on.

Witness Your Fitness
To contend that weight training is reserved for those who want to seriously bulk or look like the Hulk is a very ’90s narrative which deserves to be crushed under a barbell. “It’s a myth and misconception, unless you intentionally want to look jacked, you won’t. The reason is that women have fewer muscle growth hormones (and also lower testosterone levels) in comparison to men and getting muscular is incredibly difficult to achieve by just intense lifting,” says fitness expert and Defin8 Fitness’ owner Trixie Velez.

The approach and goals of exercise are shifting. Courtesy of a broader acceptance of body diversity, fitness is no longer just about dropping the pounds and achieving a certain frame. That’s where weight training comes in – it offers significant physical, physiological, and mental benefits all while making you stronger. You’ll notice perks like better posture, improved stamina when lifting furniture around the house and greater ease in performing regular chores.

Muscle Is Your Friend

It’s a given that weight training will add more lean muscle. More muscle tissue equals faster metabolism, which, in turn burns more fat, increases bone density, sculpts the body, improves limb health and enhances the circulation of happy hormones – such as endorphins. And why is all that important, especially for women?

For starters, sarcopenia, or muscle loss, (sarcopenia is to muscle, what osteoporosis is to bone) is much higher in women and the first signs of it typically begin around your 30th birthday. In the following decade, on average, physically inactive women lose about 8 percent of muscle mass every decade. By the age of 50, you’re staring at a one to two percent of lean muscle loss every year. The rate progresses as you age and might lead to the loss of bone mineral density, functional decline, increased risk of fractures, and loss of independence in senior adults. The important word here is “might” – no matter your age or shape, to a large extent it’s possible to restore the lost lean muscle mass, balance, stability and much of that former endurance with targeted strength training.

Weights vs Cardio

If running, hiking, and swimming are no longer shifting the pounds it’s because your body has hit a plateau. While cardiovascular exercises are excellent for burning overall fat, improving heart as well as mental health, like Trixie Velez says, a muscular body is a more efficient body. “With age, lean muscle mass gets reduced. Body fat percentage increases but strength training counters all that,” she adds.

Muscles take more energy to sustain, so every additional pound of muscle built by lifting weights burns 50 extra calories daily (even when vegetating!). Besides a revved-up metabolism, more muscle improves posture, balance, gives a better night’s rest and, most importantly, temporarily spikes the resting metabolic rate as well. This means your body keeps burning fat at a higher rate even in a resting state. To give an example, if you shed around 400 calories in the gym by weight training, you’ve really wiped out more than 475 calories courtesy of the pumping-iron-induced metabolic spike. Cardiovascular exercises, though intense, offer minimal after-burn, there is hardly any calorie loss once you walk out of the gym. If fat loss is your goal, weights are your friend.

Long-term Health

If you needed any more inspiration to crush that leg day, it’s this – muscle gain might just be the fountain of youth we’ve been desperately searching for. A large-scale study carried out by the University of California in 2014 on more than 4000 healthy seniors for over a decade found that lifespan and longevity are directly proportional to muscle mass. Participants with the highest muscle mass index had the lowest mortality, those with the least amount of muscle in their frame, died prematurely.

The findings add to the overall growing evidence that body composition and not body mass index (BMI) is a better indicator of optimum health. But are weight exercises the best way to good health? Our trusty fitness adviser Trixie suggests a healthy combination of core muscle group exercises and a cardio-boost for maximum results. “A little bit of everything goes a long way. Find out what workout you enjoy the most, switch up cardio, weight, and resistance training, and do it consistently. Most importantly, never let your body gets accustomed to a particular movement.”

This school of thought sounds like a sure-fire way to fitness and health.

(Text: Nikita Mishra)

Tag: women’s health

Natural ways to balance hormones

Women’s Health: Improve muscle tone and a healthier glow with weight training