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preventing protein breakdown. Without insulin, your cells would not have access to amino acids, glucose, and fatty acids to grow,
heal, and repair.
Exercise helps your cells respond to insulin because it empties muscles of their stored sugar. Empty muscles can absorb sugar from
the bloodstream whenever you eat, and prevent blood sugar levels from rising too high. Research shows that blood levels of insulin
begin to decrease after about 10 minutes into an aerobic exercise session, and continue to decrease through about 70 minutes of
exercise. Regular exercise also increases a cells sensitivity to insulin at rest. This increase in insulin sensitivity levels out blood sugar
swings, and prevents the onset of diabetes.
Estrogen functions to develop female sex organs, maintain the menstrual cycle, support the growth and function of the uterus
(preparing it for pregnancy), and to stimulate cell growth. The most biologically active form of estrogen, 17 beta estradiol, increases fat
breakdown from body fat stores so that it can be used as fuel; it also increases basal metabolic rate (metabolism), elevates mood, and
increases libido. This hormone is at much higher blood levels in females, but as menopause approaches the body produces
significantly less.
It has been shown, however, that even through menopause, the amount of 17 beta estradiol secreted by the ovaries is increased with
exercise, and blood levels can remain elevated for one to four hours after exercise. Exercise can also help alleviate symptoms of
menopause such as insomnia, weight gain, increased risk of osteoporosis, and hot flashes. I personally found yoga to be effective in
this area.
Thyroid hormones regulate our metabolism, organ function, and directly affect heart rate, cholesterol levels, body weight, energy,
muscle contraction and relaxation, bowel function, fertility, memory, and mood. Normal levels are also essential to the development of
a babys brain.
Thyroxine (T4) a hormone produced by the thyroid gland, raises the metabolic rate of almost all cells in the body. This increase in
metabolism helps increase energy levels and caloric usage, which contributes to healthy weight management. Blood levels of thyroxine
increase by about 30% during exercise, and remain elevated for hours afterward longer with an increase in intensity and / or
duration of exercise. A regular exercise routine contributes to an increase of thyroxine levels even when the body is at rest.
Testosterone is an important hormone in both males and females. It maintains muscle tone, volume, and strength, decreases body
fat, increases basal metabolic rate, and affects libido. Low testosterone levels (which decrease with age) have been linked to
depression, obesity, and heart disease. Blood levels of testosterone increase in both men and women with exercise. Levels begin to
elevate after about 20 minutes of exercise, remaining elevated anywhere from one to three hours after.
Human Growth Hormone (HGH) affects almost every cell in our bodies and impacts our actions, feelings and appearance. HGH
stimulates protein synthesis, and affects the strength of bones, tendons, ligaments, and cartilage. Low HGH levels in adults can result
in abdominal obesity, cardiovascular disease, decreased muscle mass, osteoporosis, poor immune function, and depression.
Release of growth hormone from the pituitary gland in the brain accelerates with increasing aerobic exercise time, especially more
intense exercise such as interval training. It also decreases the use of glucose, and increases the use of fat as a fuel during exercise.
This helps to reduce body fat and to keep blood glucose at normal levels. HGH also responds to resistance exercise.
Serotonin a neurotransmitter that helps communicate messages between areas in the brain, influences sleep, mood, appetite,
digestion, emotions, body temperature, and metabolism. Most brain cells are influenced by serotonin. Besides the brain, serotonin also
affects the heart and muscles. A serotonin imbalance can cause depression. Serotonin levels are known to rise after exercise, and do
not revert to pre-exercise levels but rather remain elevated.
Lastly, exercise releases chemicals called endorphins. Sometimes referred to as the runners high, endorphins produce a sense of
happiness and positive well-being.
Clearly exercise plays a key role in the function of our hormones particularly those contributing to how we look (muscle building, fat
cell shrinkage), and feel (mood and stress levels). Dr. Natasha Turner, one of Canadas leading naturopathic doctors, recommends
the following hormone balancing exercise program:
http://vitalitymagazine.com/print/movement-therapy-for-happy-hormones/
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ENDNOTE
Hormones exert a powerful influence on almost every aspect of our lives; when they arent working efficiently our bodies suffer. One
safe, natural, and effective method to balance hormones, and achieve overall good health, is to exercise. Think of it as a treasure
chest for hormone wellness, with a guarantee of looking, feeling, and just being better.
http://vitalitymagazine.com/print/movement-therapy-for-happy-hormones/
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