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Hormonal imbalances — whether it’s PCOS (Polycystic Ovary Syndrome), thyroid issues, or those tricky mood swings — can feel like a never-ending battle. Fatigue, weight fluctuations, and irregular cycles can take a toll on daily life.
But there’s good news! Exercise, particularly when tailored for hormonal health, doesn’t have to mean gruelling gym sessions. Low-impact workouts like yoga, Pilates, walking, and resistance training can help manage
symptoms and restore balance.
ULTIMATE HORMONAL HEALER
Hormonal health is a complicated puzzle, but exercise plays a key role in putting the pieces together. Exercise helps regulate insulin, reduce stress hormones like cortisol, and boost endorphins — those natural feel-
good chemicals we all crave.
“Exercise offers a multi-pronged benefit,” says Dr. Prachi Sarin Sethi, a Senior Consultant Obstetrician and Gynaecologist at Motherhood Hospitals. “It can help reduce symptoms and even aid in pain relief, but it’s essen-
tial to consult a doctor before taking any medications or over-the-counter pills to prevent complications.”
Exercise doesn’t have to be extreme to make a big impact. Gentle movement can have an even greater effect on hormonal health.
STRETCH, BREATHE, BALANCE
Yoga is like a warm hug for your hormones. It’s calming, it reduces stress (the #1 hormone disruptor), and it helps with flexibility and circulation. Poses like Cobra and Bridge Pose stimulates blood flow to your endocrine glands, encouraging them to release hormones in a balanced way. Whether it’s a 20-minute sesion before work or a relaxing evening flow, yoga has the power to reduce the stress that often worsens hormonal imbalances.
Just breathe, stretch, and let your body do its thing.
If yoga is a cosy blanket, then Pilates is the perfect, powerful cup of tea. Pilates focuses on core strength, flexibility, and controlled movements—all of which can help regulate hormones. For those dealing with
PCOS or hypothyroidism, Pilates is especially helpful for improving insulin sensitivity. What’s great about Pilates is that it’s not just about building muscle; it’s about working your body in a way that feels both challenging and restorative. The gentle movements help to combat the fatigue that often comes with hormonal disorders, allowing you to build strength without pushing yourself too hard.
POWER OF WALKING
Don’t underestimate the power of a good walk. Walking may sound basic, but it’s one of the
best ways to boost your hormonal health without overexertion.
A brisk 30-minute walk can lower stress, improve insulin sensitivity, and increase overall well-being. It’s free,it doesn’t require a gym membership. Walking outdoors exposes you to sunlight, which helps maintain vitamin D levels — a key player in hormonal balance. So, put on your sneakers and take a stroll.
RESISTANCE TRAINING
Resistance training isn’t just about bulking up — it’s about building muscle and boosting your metabolism. Using light weights, resistance bands, or even your body weight, you can enhance muscle mass and increase your metabolic rate.
“Regular exercise is beneficial for those dealing with thyroid issues or sluggish metabolism. A balanced diet and less sugar intake helps in fast recovery, good energy levels and hormonal balance,” says Dr SK Vaidya, a dietician and physiotherapist from Mumbai.
STAY HYDRATED
Hydration is also essential. Water helps improve circulation, energy levels, and overall hormone function.
So, keep that water bottle close. And don’t forget the importance of good sleep.
Rest is when your body gets to reset and do some much-needed hormone regulation. Fitness for hormonal health isn’t about chasing the latest trends or losing weight fast. It’s about creating a sustainable routine that makes you feel better inside and out. Start with what feels good. A 20-minute yoga session? Great. A light Pilates routine? Perfect. A walk after lunch? Absolutely. Consistency is what counts. “If you suffer from hormonal imbalance, it’s important to see what you put in your body, the foods that you eat, the workout that you do. It is your body’s way of communicating with you,” says Sean Fernandes, a fitness expert.
Hormonal health may be complicated, but taking simple steps to care for your body through movement can make a world of difference. “Yoga, resistance training, walking — every little bit helps. Take it slow, there isn’t any reason to rush workouts.
Period Pain Relief Acupuncture & Heat Applications: Acupuncture can help relieve menstrual cramps by stimulating specific points on the body, while heat applications (hot water bags or heating pads) reduce pain by relaxing muscles and improving blood circulation.
Herbal Remedies: Incorporating ginger into your diet may help reduce cramping due to its anti-inflammatory properties, though its effectiveness can vary from person to person. Herbs like chamomile and cinnamon may also offer mild relief.
Hormonal Birth Control: Hormonal birth control pills, patches, or IUDs, regulate the menstrual cycle by adjusting hormone levels. This can reduce cramps, lighten periods, or even stop them in some cases. Hormonal birth control is also used to manage conditions like endometriosis and PCOS.
Important Consideration: While hormonal birth control can be effective in reducing period pain, it may not be suitable for everyone. Consult a doctor to determine if this method is right for you.
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