Hormones play a hugely important role in the daily function of our bodies. They can raise or lower our blood sugar, regulate our salt levels, influence our blood pressure and even affect our mood. But did you know that running can affect your hormones?
We talk to Dr Ghazala, a specialist in integrative women’s health and bioidentical hormone balancing for the Marion Gluck Clinic, to get expert insight into the relationship between running and hormones.
How does running affect our hormones?
If you’ve ever experienced the infamous “runner’s high”, then you’ve already got an idea of how running can affect our hormones and whether running is good for you. Endorphins are a type of hormone released when we run – although research has found that endorphin release differs by exercise intensity. If you’ve ever managed a sprint finish at the end of a tough race, that could well be the hormone adrenaline helping you across the line.
But it’s not only mental support that we get from hormones when we run. Dr Ghazalaexplains: “When running, there are hormonal fluctuations that deal with the stress on the body. Cortisol stimulates glucose release into the bloodstream via insulin regulation. Growth hormone is also released to facilitate adaptation to exercise during recovery.”
For women, making sure to avoid overtraining is vital for keeping our reproductive health in order. We know that it’s more than fine to run on your period, but if you’ve ever stopped having periods after increasing your mileage, this could be the body’s way of reacting to overtraining. “Excess cortisol production mimics the body’s ‘fight or flight response’ and the body enters survival mode,” says Dr Ghazala. “Physiological processes such as reproduction are shut down and there is an impact on the sex hormones such as oestrogen, progesterone and testosterone.”
If this happens, it’s paramount that you reduce your training until regular menstruation returns.Hormone mapping can be key for unlocking performance goals and understanding the signals that your body is sending you. And even if you’re no longer having periods, it’s still key to work with your hormones. Our guide to exercise and the menopause can help find the right balance.
How does running regulate hormones?
Having balanced hormones can improve just about every aspect of your life. You’ll have more energy, elevated mood, more cognitive clarity, and you could even sleep better. Thankfully, running can be one way to help balance hormones. Dr Ghazala explains, “Healthy blood flow enabled by running encourages enhanced transportation of hormones around the body, which act as chemical messengers. If adequate recovery is allowed, then cortisol levels are restored and the body enters the parasympathetic nervous system. A well-balanced nervous system also helps with regulation of hormones. The key is a balanced approach.”
Can running cause hormonal imbalance?
As Dr Ghazala highlights, the key is balance. Running can help to improve your hormone levels but it can also disrupt them. Overtraining and under-fuelling can wreak havoc on your hormones. As a result, this could mean erratic mood swings, depression, anxiety, and damage to your reproductive health. Think PMS on steroids. Dr Ghazala explains, “High cortisol levels can impact ovulation and also decrease the amount of progesterone released in the luteal (second) phase of the menstrual cycle.”
Oestrogen production relies on ovulation, which can be inhibited by excess exercise and is also influenced by the level of fat tissue in the body. If your body fat level drops below a certain BMI due to overexercising and under-fueling, your periods can stop altogether. Low oestrogen levels can increase the risk of osteoporosis and brittle bones.
The key takeaway is to remember that balance is key and while regular exercise can help to regulate your hormones, excess exercise can have the opposite effect.
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