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Female Hormones and Fitness: A Guide to Balancing Your Hormones for Optimal Fitness

We all know that exercise is good for us. It keeps our bodies fit and healthy, helps us maintain a healthy weight, and even boosts our moods.

But what you may not know is that exercise can also help keep your hormones in balance. In fact, maintaining balanced hormones is essential for optimal fitness and overall health.

When our hormones are in balance, we have more energy, our metabolism is more efficient, and we feel better overall.

However, when our hormones are out of balance, we may experience fatigue, weight gain, moodiness, and other health problems.

For many women, hormone imbalances are a fact of life. We may experience them during times of stress, pregnancy, and menopause or simply as we age. The key is to understand how our hormones work and how we can keep them in balance.

So how can you keep your hormones in balance? And what role do diet, supplements, and exercise play in hormone health?

Let’s take a closer look and see how you can optimise your hormone health for better fitness and overall health.

Main Female Hormones and What They Do

A hormone is a chemical messenger that helps regulate various bodily functions, including metabolism, growth and development, sexual function, and mood.
They work by binding to receptors on cells and telling them what to do. When our bodies are in need of a particular hormone, they signal the hypothalamus in our brains to release it.

When hormones work properly, our bodies function optimally. However, when hormones are imbalanced, it can lead to a variety of health problems.

Men and women both produce many of the same hormones. However, women produce more oestrogen, while men produce more testosterone. These play different roles in our bodies and can influence our fitness levels in different ways.

There are four main female hormones: oestrogen, progesterone, testosterone, and cortisol. These hormones play important roles in the body and affect everything from your energy levels to your mood.


Estrogen is the primary female sex hormone and is responsible for sexual and reproductive development. This hormone also helps regulate the menstrual cycle, bone density, and cholesterol levels.

At certain times during the menstrual cycle, oestrogen levels fluctuate. This can cause premenstrual symptoms (PMS), such as bloating, moodiness, and breast tenderness.

Too much or too little oestrogen can also lead to health problems, such as endometriosis, fibroids, and osteoporosis.


Progesterone is another important female hormone that helps prepare the body for pregnancy. This hormone also regulates the menstrual cycle and helps with egg development.

Like oestrogen, progesterone levels can fluctuate during the menstrual cycle. This can cause PMS symptoms, such as bloating, fatigue, and mood swings.
Too much or too little progesterone can also lead to health problems, such as infertility, PCOS, and endometriosis.


Testosterone is often thought of as a male hormone, but it’s also present in women. In fact, testosterone plays an important role in female sexual function, bone density, and muscle mass.

Testosterone levels can decline with age, which can lead to a decrease in libido, bone loss, and muscle atrophy.


Cortisol is a stress hormone that helps the body respond to stressful situations. This hormone also regulates blood sugar levels, metabolism, and immunity. When cortisol levels are high, it can lead to weight gain, fatigue, and anxiety.

What Hormones Support Women’s Fitness?

Now that we know a little more about the main female hormones let’s take a look at which ones support women’s fitness.

Each of the above hormones plays a unique and important role in the body. However, oestrogen and testosterone are significant for women’s fitness.

Oestrogen helps to regulate metabolism, bone density, and cholesterol levels. Testosterone helps with muscle development and maintenance.

When these hormones are in balance, they can help improve energy levels, metabolism, and overall fitness.

On the other hand, imbalanced hormones can lead to fatigue, weight gain, and muscle loss. This is why it’s so important to keep your hormones in balance if you want to maintain optimal fitness.

How Does Lifestyle Impact Hormones?

Did you know that your lifestyle choices can impact your hormone levels? That’s right, things like diet, sleep, and stress can all affect hormone health.

For example, a diet that’s high in sugar and processed foods can lead to insulin resistance and imbalanced blood sugar levels. This can in turn cause imbalances in other hormones, such as oestrogen and testosterone.

Similarly, a lack of sleep can also disrupt hormone levels. When you don’t get enough rest, it can increase the stress hormone cortisol levels. This can have negative effects on other hormones, such as progesterone and testosterone.

And finally, chronic stress can also impact hormone levels. When you’re constantly under stress, it can lead to imbalances in cortisol and other hormones. This can have a negative impact on your overall health, including your fitness levels.

Do Bad Lifestyle Habits Affect Women’s Hormones?

At the end of the day, our bodies are all similar in that we all need certain things to function optimally. This includes a balanced diet, adequate sleep, and manageable stress levels.

When it comes to female hormones, these things are especially important. That’s because imbalanced hormones can have a negative impact on fertility, bone density, and muscle mass.

For example, studies have shown that a diet high in processed foods can lead to oestrogen dominance. This can, in turn, cause problems with fertility, bone density, and other health issues.

Similarly, sleep deprivation can lead to increased levels of the stress hormone cortisol. This can have negative effects on progesterone levels, which can disrupt the menstrual cycle and cause other problems.

Not only can stress cause problems with the menstrual cycle, but it can also lead to weight gain. When you’re constantly under stress, your body goes into “survival mode” and starts to store fat. This can be especially difficult to lose if you’re not managing your stress levels.

Foods That Support Healthy Female Hormone Levels

If you are looking to enhance your hormone health, there are certain foods that can help. These include:

Fruits and vegetables:

Fruits and vegetables are packed with nutrients that support overall health, including hormone health. They are also rich in antioxidants, which can help to protect the body from damage. These can include dark leafy greens, berries, and citrus fruits.

Nuts and seeds:

Nuts and seeds are another great source of nutrients that support health. They are also rich in healthy fats, which can help to balance hormone levels. Some of the best nuts and seeds for hormone health include almonds, pumpkin seeds, and flax seeds.

Healthy fats:

Healthy fats are essential for hormone health. They help to balance hormone levels and support the body in other ways. Some of the best sources of healthy fats include avocados, olive oil, and coconut oil.

Herbs and spices:

Herbs and spices are great for flavour, but they can also support hormone health. They are rich in antioxidants and other nutrients that help to protect the body. Some of the best herbs and spices for hormone health include ginger, turmeric, and cumin.

How to Add These Foods To Your Diet

If you’re looking to improve your hormone health, there are many ways to add these foods to your diet.

One easy way is to make a smoothie or juice using fruits and vegetables. This is a great way to get all of the nutrients you need in one drink.

You can also add nuts and seeds to your diet by using them as a topping on salads or in yoghourt. You can also make your own trail mix with nuts, seeds, and dried fruit.

Healthy fats can be added to your diet in many ways. You can use olive oil or avocado oil when cooking. You can also add nuts and seeds to your meals for a boost of healthy fats.

Finally, you can add herbs and spices to your food to enhance the flavour and add some extra nutrients. Ginger, turmeric, and cumin are all great options. You can also find many herbal teas that are packed with nutrients.

What to Look for In Supplements that Support Women’s Fitness and Hormone Health

What about supplements? Many women take supplements to support their health, and they can be a great way to get the nutrients you need. However, it’s important to choose supplements that are high quality and effective.
Not only that, but you should also look for supplements that are specifically designed to support women’s health. This includes supplements that support hormone health.

What should you look for when choosing supplements?

Here are a few things to keep in mind:

  • Look for supplements that contain all-natural ingredients. When you are considering supplements, it’s important to choose those that contain all-natural ingredients. This is because supplements that contain artificial ingredients can actually be harmful to your health.
  • For example, artificial ingredients can disrupt hormone levels and cause other problems. So, it’s best to stick with all-natural supplements.
  • Choose supplements that have been third-party tested.
  • When you are looking for supplements, you should also make sure that they have been third-party tested. This means that an independent company has tested the supplement to make sure that it is effective and safe. This is important because you want to make sure that you are taking a high-quality supplement.
  • Look for supplements that contain clinically-proven ingredients.
  • When you are choosing supplements, you should also look for those that contain clinically-proven ingredients. This means that the ingredients in the supplement have been shown to be effective in clinical studies. This is important because you want to make sure that you are taking a supplement that actually works.
  • Find a supplement from a company you can trust. Finally, when you are looking for a supplement, you should find one from a company you can trust. This is important because you want to be sure that the company is reliable and that they make high-quality products. HERC's has a long history as a leader in the nutrition support industry and believes in building trust through transparency and strict production criteria filtration.  

Can you Enhance the Four Main Hormones with Supplements?

Yes. Key nutrients have been shown to help balance hormones and improve hormone health. Here are just a few of the most important ones:


This mineral is essential for blood sugar control. It can also help to balance insulin levels and reduce sugar cravings.


This mineral is involved in over 300 biochemical reactions in the body. It can help to relax the nervous system, improve sleep quality, and reduce stress levels.

B vitamins

These vitamins are essential for energy production and metabolism. They can also help to balance hormones and reduce stress levels.

Vitamin D

This vitamin is involved in calcium absorption and bone health. It can also help to regulate insulin levels and reduce inflammation.

Omega-3 fatty acids

These healthy fats have been shown to reduce inflammation and improve heart health. They can also help to balance hormones.

While many nutrients can help support hormone health, these are some of the most important ones. You can find all of these nutrients in high-quality supplements.

Make sure to take a supplement that contains all of the nutrients you need. Only when you build a balanced foundation with these key nutrients can you hope to maintain optimal hormone health.

Key Points on Female Hormones and Fitness

When it comes to female hormones and fitness, it’s essential to maintain a proper balance. This can be done by eating a healthy diet, getting enough exercise, and choosing high-quality supplements.

Remember, you should always consult with your doctor before starting any new supplement. This is especially important if you have any health conditions or are taking any medications.

By following these tips, you can be sure to maintain a healthy balance of hormones and support your fitness goals. Over time, you'll begin to feel better, look better, and perform better.

Suggestions for Supporting Female Hormone Health

Himalaya Ashwagandha 60 ct | HERC'S Nutrition Canada

Himalaya Ashwagandha

Helps to reduce stress and anxiety, while supporting athletic performance, and helping to support healthy hormone and blood sugar levels.  

Believe Supplements Estrogen Balance 60 capsules

Believe Supplements: Estrogen Balance

Helps the body with minimising cellulite, excess fat and the symptoms of PMS, while supporting healthy energy levels and libido.

Alani Nu Balance Powder 30 day supply

Alani Nu Balance Powder

Helps provide hormone balance while supporting brighter skin and a clearer complexion. 

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