Pilates Can Support Your Hormones!
Woman’s Health is such a hot topic at the moment, and so it should be! Our hormones influence every part of our life and we all go through stages in life that makes our hormones fluctuate. Puberty, Pre and Post-Natal, Peri-menopause, Menopause and our menstrual cycle. These things are out of our control and our hormones can wreak havoc on our day to day life if we don’t do a few things to support them. If you feel something is serious, please go see your local doctor!
What are some symptoms that imbalanced hormones can cause?
Irregular periods or changes in the menstrual cycle
Mood swings, increased PMT, sore or tender breasts
Anxiety, or depression
Brain fog, Fatigue or low energy
Weight gain or difficulty losing weight
Hot flashes or night sweats
Insomnia or sleep disturbances
Decreased sex drive or sexual dysfunction
Hair loss or thinning hair
Acne or other skin problems
Digestive issues
So how can Pilates help? Obviously, there is no one cure. Its a combination of a few lifestyle habits, for example, our diet, managing stress and perhaps some supplements or medication prescribed by a doctor.
There are several scientific studies that show Pilates can be one way to support your hormones. One reason why it can do that is the low intensity methods of movements releases tension in the body, it lowers cortisol and releases happy hormones like endorphins.
Through the strong mind and body connection in Pilates with intentional breathwork, this gentle practice physically oxygenates the body by increasing blood flow and encouraging healthy circulation. Deep muscle engagement also improves nervous system communication, which improves your natural hormone release.
During our menstrual cycle we fluctuate through our hormones. This is normal but we can also support this by cycle-syncing our workouts. Read below on some ways we go track our cycle and plan our workouts and meals around our cycle.
Menstrual Phase (Days 1-5)- Typically low energy. Make sure to nourish your body with plenty of veggies, warm soups and avoid too much processed food, alcohol or caffeine as this can make your period symptoms worse. Still exercise but this is not the time to be smashing goals. Low-impact movement like Pilates, walking or stretching
Follicular Phase (Days 6-14)- Energy is starting to rise. Prioritise protein and healthy fats like fish, red meat and poultry. Always lots of fruit and veggies with fermented foods to support gut microbiome. Now is the time you can start working a little harder with your workouts, including a little more cardio through your week (Pilates Jumpboard)
Ovulation Phase (Days 15-20)- Energy is at its highest so you are feeling amazing! Time to start eating loads of fibre and leafy greens as well as protein, healthy fats like avocado and nuts. Time to smash it with your workouts! Workout hard at this time, heavier more intense workouts like our Jumpboard classes or trying more weights with some of our exercises in Pilates.
Luteal Phase (Days 20-28)- we are a week before our period now so energy starts to decrease. Time to start reducing sugars and processed food (I know the cravings are hard!) and eat to support your period before it comes. Healthy fats, complex carbs, nuts are really good to add into your meals. Time to start winding down your workouts. Light to moderate movement, like Pilates and walking will help ease you into your menstrual phase.
Hope this information helps and you can start adding Pilates into your routine to help support your hormones. Please make you see a medical professional if you feel there is something more wrong with your hormones.