Hormonal Update Volume 3 Number 4

Bodies in Motion, Hormones in Action

During physical activity the body’s nutrient need increases, consequently its chemistry changes. Our endocrine system and hormones are key players in managing the body’s chemistry.

When we are young and our hormones are at optimum levels, we are generally healthy, energetic, and strong. As we enter our forties and valuable hormones decline, many of us become more vulnerable to the chronic degenerative diseases associated with aging. Well-balanced, youthful hormone levels can help preserve vitality and good health. Even though exercise can be tedious and hard to do, every time we do it we alter our hormone levels, at least temporarily. During physical activity some hormone levels increase, others decrease. Certain forms of exercise elevate hormone levels more than others, and these effects can be different in men and women. Understanding what is going on in your body hormonally when you exercise can be important to your long term health and well being. In this Hormonal Update we take a look at the relationship between exercise and your hormones.

The Androgens

Androgens are male hormones that women have too. They have an anabolic action, helping the body build strong bones and muscles. DHEA and testosterone are both androgens and they both respond to exercise. The response, however, can vary depending on gender and the type and duration of the exercise.

Testosterone levels increase in men during most forms of exercise. Weight lifting has been shown to increase a man’s testosterone level by as much as forty percent. Squats, bench presses and back rows increase testosterone more than biceps and triceps workouts. In men, it seems the more difficult the exercise, e.g. the heavier the weight, the greater the increase in testosterone. Oddly enough, with extreme exercise, such as endurance training, testosterone can drop, by as much as fifteen to forty percent.

When it comes to testosterone, women must not only exercise hard, they must exercise long in order to increase production. In a weight training study involving men and women, men showed an elevation in testosterone after six weeks, and women after eight.

DHEA is the most prevalent hormone in the body, with women having two-thirds as much as men. Similar to testosterone, DHEA can increase during exercise as well as drop, depending on gender and the type of exercise being performed. In men DHEA levels increase during almost all forms of exercise. During excessive training such as that performed by long distance runners DHEA levels drop. It’s interesting to note that older men with naturally higher DHEA levels appear to be leaner and stronger, with higher testosterone and better cholesterol levels.

While naturally high DHEA levels do not necessarily produce leaner, fitter bodies for women, young female athletes respond to exercise with increased DHEA levels. DHEA production also increases in midlife women who work out on the treadmill, with an enhanced response experienced by those taking hormone replacement therapy. Interestingly, in women increased DHEA can also result in increased testosterone, which in turn can benefit muscles, bones, and libido.

Estorgen and Progesterone

The rhythm and balance of estrogen and progesterone production is not easily disrupted. These two important hormones govern and regulate a woman’s menstrual cycle, fertility, and in a way the future of our species. During normal exercise estrogen and progesterone just don’t seem to budge. Conversely, during intense training, female athletes have been shown to have significantly lower than normal estradiol levels. If the exercise regimen is intense enough, it can inhibit ovarian function, and menstrual cycles can become irregular or even stop completely. This indicates that progesterone production may decline as well, which can negatively impact fertility. It can also put the athlete at increased risk for stress fractures, and decreased bone mineral density.

Many young female athletes suffer from something known as the Female Triad. Due to their extreme exercise routines estradiol levels can be quite low. The lack of circulating estradiol can leave these young women without the built in signaling mechanism that inhibits bone breakdown. If this intense exercising is combined with an eating disorder because of the athletes concern for her weight the result can be bone loss or worse, osteoporosis. These important reproductive hormones should be carefully monitored in women who exercise excessively.

Exercise and Stress

Your body demands more fuel for energy when you are physically active, therefore it recognizes exercise as stress. Increased levels of the stress hormone cortisol can help build strong muscles and bones by triggering the release of necessary nutrients into the bloodstream during exercise. Thirty minutes of cycling results in higher cortisol levels in men. In women, an intense game of handball elevates cortisol. It seems the more strenuous the exercise the more dramatic the increase in cortisol production. Once exercise has stopped cortisol should go down. But, as we have learned from past Hormonal Updates, cortisol is a good news bad news kind of hormone.

While we do need cortisol to help us cope with the stresses of life, chronically high levels can affect the body in negative ways. Too much cortisol in circulation for too long can suppress immunity, mask symptoms of inflammation and infection, elevate blood pressure, and increase blood sugar problems, fat accumulation, memory loss and the risk for heart disease and osteoporosis. Increased cortisol can also slow down the body’s production of testosterone. For those already experiencing the symptoms of low testosterone due to aging, exercise routines that elevate cortisol may not be the best choice. Success in competitive sports requires continual excessive training. This may produce elite athletes, but it can also have detrimental effects, including elevated cortisol.

Studies have shown that as we age even moderate exercise can raise cortisol levels, an that sustained exercise programs keep them elevated. Stretching exercises like Yoga, water aerobics, and Tai Chi that actually lower cortisol may be more appropriate for older individuals with high cortisol.

Hormone Replacement and Exercise

There are many forms of hormone replacement available today. You can purchase DHEA and androstenedione over the counter, and testosterone is available by prescription. Androstenedione is a testosterone precursor that is made from DHEA. Athletes often use hormonal supplementation because they believe it will give them quick results, and increased muscle strength and power.

Hormone supplementation is designed to increase hormone levels. This can be a positive experience if you are using hormones you need and restoring them to levels appropriate for your body. If you increase a hormone level too high you can experience side effects. Side effects associated with increased androgen levels are oily skin and acne, aggressiveness and irritability, hair loss in men and facial hair growth in women, a decrease in the body’s ability to make its own testosterone, even a poor cholesterol profile. In men, increased androgens can also result in elevated estradiol levels, possibly increasing the risk of prostate cancer.

DHEA is a precursor to testosterone. In women DHEA supplementation can increase testosterone levels. If you need extra testosterone there is no problem. If you don’t you may experience the side effects associated with excess androgens. When using supplements that have hormonal effects in the body, hormone levels should be carefully monitored.

The Bottom Line

You can increase hormone levels naturally with exercise. And, both exercise and hormone supplementation can yield many positive benefits. Nevertheless, it is important to your overall health to maintain balanced hormone levels that are appropriate for you. Your hormonal profile is highly individual. If you are working out regularly, saliva hormone level testing can reveal whether or not your hormones are responding to the increased activity and reaching target levels. If you are supplementing with either prescription or over-the-counter hormones, monitoring your levels with saliva testing can help you determine whether you are meeting or exceeding your hormonal needs.