How to beat Hormonal Changes with Exercise

The Theory

Exercise is particularly important for women to tone down negative consequences of hormonal changes. Exercise balances the system. Boosted levels of serotonin in the body regulates mood and aggression, which can be affected by hormonal changes such as the pregnancy, PMS and the menopause.

Physical activity increases levels of tryptophan in the bloodstream and therefore the concentration of serotonin in the brain. It balances dopamine, norepinephrine and BDNF. And keeps glutamate and GABA (too high in PMS sufferers) balanced as well.

The Workout

  • You can exercise while pregnant, but keep it fairly light. 30 minutes at 65-75% of your maximum heart rate per day.
  • For PMS, try 1 hour of aerobic exercise 4 times a week before your period.
  • In general, women benefit from moderate intensity workouts, but go with how you feel.
  • Remember that we evolved for long distance walking, not for sitting around in front of computers! Exercise is nature’s way of regulating chemicals in the body.


Information from this article is taken from Spark! The Revolutionary New Science of Exercise and the Brain by John J. Ratey and Eric Hagerman.

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