Not only in preventing chronic diseases, but also in regulating hormones and alleviating premenstrual syndrome (PMS). Research shows that regular exercise lowers circulating estrogen and progesterone levels, which offers women a protective effect against hormonal fluctuations that contribute to breast and uterine cancer. Furthermore, after exercise, we see a temporary surge in growth hormone and DHEA, hormones that promote muscle building, fat loss, and recovery, provided adequate recovery and nutrition follow.
EXERCISES AGAINST PMS
For many women, exercise also appears to be an effective strategy for combating PMS symptoms. Systematic reviews show that aerobics, strength training, and even yoga can significantly reduce physical pain, mood swings, and fatigue around the menstrual cycle. In an eight-week intervention with three workouts per week, each lasting thirty minutes, participants reported a significant reduction in cramps, bloating, and irritability.
EXTENDED LIFE THROUGH SPORTS
In the long run, regular exercise extends women's lifespan. Studies suggest that women who maintain at least 140 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week have up to a 30% lower risk of cardiovascular death and, on average, gain several years of life expectancy. These benefits are even noticeable if you start exercising later in life: an active lifestyle promotes bone density at any age and reduces the risk of falls by preserving muscle mass.
HORMONE BALANCE THROUGH EXERCISE
Mental resilience and hormonal balance reinforce each other: exercise increases the release of endorphins and serotonin, which helps reduce stress and significantly improve your mood. This counteracts the tendency to emotional eating and supports a stable weight and a happier feeling, even during hormonal fluctuations.
In short, for women, regular exercise is a comprehensive investment: it balances your hormones, alleviates PMS symptoms, strengthens your body and mind, and contributes to a longer and healthier life. Find a form of exercise you enjoy and experience the power of healthy hormonal balance.
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