You don’t need to be an expert to know that hormonal health is important. From when (and for how long) we sleep to how happy we feel, our hormones are what drive many of the essential processes throughout the body.
But as awareness of the importance of hormonal health has grown, so too have the number of complicated ‘hacks’ and self-care routines being touted online. Taking care of your hormonal health doesn’t need to take hours every day, though – in fact, it could involve something as simple as going for a walk.
We know that walking is the gift that keeps on giving – it’s a great, low-impact form of cardio which can improve circulation, strengthen the muscles in your legs and provide mental clarity – but on top of all that, it also has the potential to regulate hormone levels. Dr Fiona MacRae, an NHS doctor, psychologist and hormonal health expert at the Marion Gluck Clinic, explains.
Why is walking so good for our hormonal health?
Because walking is such great full-body exercise, it can have wide-reaching impacts across the body. In short, it’s no one-trick pony – it can have a positive effect on a variety of the body’s hormones. Below are just four of the ways it can make a difference.
1. It keeps cortisol levels in check
One of the most significant ways walking helps to support our hormonal health is through its influence on the stress hormone, cortisol. While more intense exercise can lead to a spike in cortisol, walking is low intensity enough that it can help to reduce levels of the hormone.
“Walking and other low-intensity forms of exercise are associated with a reduction in cortisol and increased feelings of wellness and relaxation,” Dr MacRae explains. “This may be the result of increased clearance of cortisol from the body and/or reduced synthesis.”
This reduction of cortisol is important because having too much of the stress hormone can lead to several problems. Symptoms associated with high cortisol include increased blood pressure, poor sleep and intestinal issues such as constipation and diarrhoea.
2. It balances oestrogen and progesterone
As two of the main sex hormones in the female body, having a good balance of oestrogen and progesterone is important. There are, however, several factors that can knock these hormones out of balance – with cortisol being a big one. This is because progesterone is particularly sensitive to the impact of stress, which means periods of high stress can lead to lower levels of the hormone, leading to a state of oestrogen dominance.
That’s bad news – oestrogen dominance can cause symptoms ranging from breast tenderness to heavy, painful periods. But the good news is that walking can help to maintain this balance by keeping those cortisol levels in check. Pretty powerful stuff.
3. It boosts growth hormone
Even after we stop growing, the body still needs growth hormones to build and maintain body structure and metabolism. It’s particularly important the older we get, as the body begins to experience sarcopenia – the gradual loss of muscle mass, strength and function.
There are several ways to approach sarcopenia, including nutritional changes and some supplements. But walking can also help, and that’s because of the impact it has on the hormones which build and break down our muscles and bones.
“Walking for exercise is known to boost anabolic (or building) hormones such as testosterone, DHEA (dehydroepiandrosterone) and growth hormone, while reducing catabolic (or breakdown) hormones such as cortisol and thyroid hormones,” MacRae says. “The overall result is an increase of muscle and healthy bone mineral density.”
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