According to the CDC, in 2020 only 20% of women 18 years and older met the recommendation for aerobic and strength training exercises. Efforts to increase this number should be part of healthcare initiatives since exercise profoundly impacts our overall health and well-being. This article will discuss the physical and mental health implications of exercise in women.
[signup]
Benefits of Exercise on Mental Health
There are a plethora of health benefits to exercise, especially when it comes to your mental health. Regular exercise can improve depression and reduce anxiety, boost brain health, and is a key factor in helping balance hormones. A systematic review of the benefits of exercise on mental health revealed that as little as 2.5 hours per week of brisk walking lowered depression risks compared to those doing no physical activity. Research is continually examining this area, all of which are showing promising results.
Physical Benefits of Exercise
The physical benefits of exercise range far and wide. As a naturopathic doctor, I focus heavily on gut health. So many biochemical processes occur in our gut; when it operates optimally, you can heal many other areas. Exercise is one lifestyle implication that can greatly improve gut health. Moderate-intensity aerobic exercise for a few hours a week is the sweet spot for supporting a healthy gut.
Your metabolic function can be dictated by exercise. Evidence indicates that regular exercise can improve metabolic function at a multi-organ system level. This improvement can decrease your risk of developing non-alcoholic fatty liver and Type 2 Diabetes. While exercise is only one component of body weight, regular intentional movement is a key regulator in weight management and appropriate body fat composition. In addition to supporting a healthy weight, exercise supports both bone and muscle strength which is important for longevity.
The manifestation of conditions like heart disease, stroke, and cancer can be reduced by regularly incorporating exercise into your life. A meta-analysis on Coronary Heart Disease (CHD) and exercise revealed a 29% reduction in CHD events in women that engaged in high levels of exercise in their free time. Exercise is a primary stroke prevention intervention. Multiple studies show that physical activity can drastically decrease your risk for stroke, primarily by decreasing hypertension, diabetes, and body fat.
The American Cancer Society states that physical activity can regulate hormones and your immune system, which both contribute to cancer development. Exercise can specifically reduce your risk of breast, colon, prostate, and endometrial cancer.
Importance of Exercise for Women's Health
Having a regular exercise routine in your life can be impacted by many factors. Here are a few key topics that can both positively and negatively affect your physical and mental health.
Diet
Regarding diet, women's physical and mental health can be impacted in many ways. Pertaining to macronutrients, high glycemic index refined carbohydrates can be the culprit in the development of depression. This may very well be due to a compounded effect on those who are insulin resistant and have inflammation. Due to the gut-brain connection, foods that negatively impact gut microflora can be detrimental to aging. One interventional study looked at the use of a Mediterranean Diet on frailty in elderly individuals ages 65-79. Frailty includes conditions that could develop due to ongoing low-grade inflammation, such as diabetes, atherosclerosis, and declined cognitive function. Results suggest that this dietary implementation positively affects the microbiome, thus reducing frailty outcomes. Specific to women's health, poor macronutrient and micronutrient intake can be a risk factor for developing postpartum depression, as well as cognitive and mood disorders in menopause.
Environment
Toxic exposures in our environment can put women's health at risk. Exposure to endocrine-disrupting chemicals such as pesticides, heavy metals, and industrial chemicals can disrupt female fertility and induce early-onset menopause by harming the hypothalamus, pituitary gland, adrenals, and ovaries.
Lack of nature exposure in our society is now being studied for its effects on brain function and mental health. An article from the American Psychology Association states that most Americans spend an average of 10 hours a day looking at a screen. Over the past few decades, the advances in technology and lifestyle changes have taken people out of nature and indoors, all of which are contributing to a decline in people's ability to focus, working memory, stress, and mood. A study from Spain looked at green space living proximity and breast cancer. The study found that women who lived closer to non-agriculture urban green spaces had a reduced risk of breast cancer compared to those near agriculture-surrounded green spaces. This is interesting, considering the toxic exposure occurring in agricultural areas.
Sleep
Difficulty falling asleep and sleep quality can contribute to your mental and physical well-being. During sleep, your body is in restoration mode. Optimal sleep duration and quality can improve hormone health, support mood, and decrease stress. It's known that women are more negatively impacted by sleep deprivation than men, primarily due to hormonal fluctuations, lifestyle factors, and reproductive stages such as pregnancy and menopause.
Fatigue
Chronically low energy, or fatigue, can cause undesirable health outcomes. Fatigue can result from a poor diet, lack of physical activity, too much strenuous activity, or a sign of mental health concern. Depending on the type of fatigue-secondary, physiological, or chronic you may experience a negative impact on your personal and professional life or your lifestyle choice-like healthy eating and regular exercise.
Hormone Health
Female hormone health has a bidirectional relationship with both our physical well-being and mental health. Reproductive health concerns, including infertility, Endometriosis, and PCOS, have shown beneficial results with exercise implementation. PMDD which is severe PMS, is a hormone imbalance-driven condition that has a detrimental impact on female mental health, often leading to symptoms of depression, anxiety, and suicidal thoughts.
Functional Medicine Labs to Test for Physical and Mental Health
Functional Medicine labs can be useful in understanding the underlying causes of physical and mental health concerns. Here are some of the most beneficial labs for women's health.
Female Wellness Panel
Precision Point offers a Female Wellness Panel that includes a CBC, CMP, thyroid panel, hormone panel, and markers for inflammation, metabolic syndrome, cardiovascular disease, obesity, and oxidative stress. This will provide a large portion of laboratory investigation for possible imbalances.
If female hormones are the primary concern, a blood panel that evaluates female Sex Hormones is satisfactory for determining if the hormone imbalance is part of the root cause of your physical and mental health concerns.
Stool Analysis
As discussed, the gut microbiome has a major influence on brain health, which is also dictated by what we eat. If you are having fatigue, lack of energy, sleep disturbances, or hormonal imbalances, then checking your gut microbial status could provide more context. The GI-MAP stool test is a great way to assess imbalances and deficiencies in your microbiome.
Micronutrients
Dietary and microbiome deficiencies can lead to nutrient deficiencies. Aging, hormone health, and mental health are dependent on having the right building blocks to function. Depending on the stage of life you are in, and how much exercise you are engaging in, your micronutrient needs will vary.
Environmental Toxins
Endocrine disruption due to pesticides, heavy metals, chemicals, and other pollutants is of increasing concern. The accumulation of toxins in your tissues and blood can compile to create a total body burden that negatively impacts fertility and the HPA axis. Investigating environmental toxicity through an Environmental Toxins Panel will test for 61 common environmental exposures that could be downgrading your health.
Neurotransmitter Testing
Hormonal and neurotransmitter imbalances can sometimes go hand in hand. The human brain has receptors for estrogen, which plays a role in stimulating neurotransmitters like serotonin. Testing can identify any imbalances.
Functional Medicine Treatments for Women's Health
A functional medicine treatment approach considers all aspects of health. Below are some of the most impactful treatments for women's health.
Healthy Diet for Women
Your diet should be examined individually to find a balanced nutrition lifestyle that meets your reproductive and metabolic needs. It's also important to eat right to support any physical or mental health conditions you may be experiencing. If you are seeking general nutrition guidance, it's best to stay within your age (and activity level) caloric consumption and focus on eating a variety of whole food that cover fats, complex carbohydrates, and protein.
Exercise Routine for Women's Health
Movement is essential for supporting your overall health. The American Heart Association recommends a minimum of 150 minutes per week of moderately intense aerobic exercise. Spending less time sitting and more time being active for five-plus hours a week can provide you with increased benefits. If you are working on optimizing your hormones, there are specific exercise regimens, cycle-syncing methods, and levels of effort that can benefit you the most.
Botanicals For Women's Health
Stress, sleep, and fatigue are areas that greatly impact a woman's vitality. Adaptogenic plants are ideal for addressing these areas. They can support the HPA axis function, bring about relaxation and even promote more restorative sleep. Ashwagandha, Rhodiola, and Schisandra are three of the most common adaptogens I use clinically to help women adapt to life stressors.
Depending on what reproductive stage you are in, different botanicals can be supportive. Vitex is great for increasing progesterone and addressing many female reproductive health issues. For breastfeeding women, Fenugreek can be a great choice if you need support in milk production. Maca is a very nutrient-dense plant that is great for fertility, sexual function, and postmenopause side effects, and supports vital energy.
Stress Reduction Practices
There are many different approaches to stress reduction. Here are a couple of my favorite recommendations for women:
Nature Cure
Nature Cure is a naturopathic medicine tenant of using our natural resources for healing. Studies have confirmed some of what naturopaths have advocated for centuries: nature experience can reduce stress and re-establish a feeling of calm. One specific study revealed that a minimum of 20 minutes engaged in nature could significantly reduce salivary cortisol and alpha-amylase levels. Forest bathing, also known as shinrin-yoku, is a Japanese practice of spending therapeutic time in nature, which has been proven to reduce cortisol and improve immune function.
Acupressure
Like acupuncture, acupressure is a lower-intensity version of that. This is a self-applied therapy you can do for yourself in moments of stress. For stress, there are three specific points that you apply pressure to over a 9-minutes session. The great aspect of this technique is you can utilize it anywhere.
Summary
Exercise, mental health, and physical health are intricately intertwined. Creating a balanced lifestyle that has adequate aerobic and strength training exercises as part of it is key to improving your health. Mental health and physical health can both take a downward spiral when our bodies are not properly supported. Looking at areas of diet, environment, stress, and sleep are also imperative to living optimally. Exploring lab testing to confirm your symptoms can help pinpoint root cause issues. With the support of a holistic doctor, you can work towards making life-enhancing changes that promote your best physical and mental health.
According to the CDC, in 2020 only 20% of women 18 years and older met the recommendation for aerobic and strength training exercises. Efforts to increase this number should be part of healthcare initiatives since exercise can have a positive impact on our overall health and well-being. This article will discuss the physical and mental health implications of exercise in women.
[signup]
Benefits of Exercise on Mental Health
There are many health benefits to exercise, especially when it comes to your mental health. Regular exercise may help with feelings of depression and reduce anxiety, support brain health, and is a key factor in helping maintain balanced hormones. A systematic review of the benefits of exercise on mental health revealed that as little as 2.5 hours per week of brisk walking was associated with lower depression risks compared to those doing no physical activity. Research is continually examining this area, all of which are showing promising results.
Physical Benefits of Exercise
The physical benefits of exercise are extensive. As a naturopathic doctor, I focus heavily on gut health. Many biochemical processes occur in our gut; when it operates optimally, it can support many other areas. Exercise is one lifestyle factor that may help support gut health. Moderate-intensity aerobic exercise for a few hours a week is beneficial for supporting a healthy gut.
Your metabolic function can be influenced by exercise. Evidence indicates that regular exercise can support metabolic function at a multi-organ system level. This improvement may help manage your risk of developing non-alcoholic fatty liver and Type 2 Diabetes. While exercise is only one component of body weight, regular intentional movement is a key factor in weight management and maintaining appropriate body fat composition. In addition to supporting a healthy weight, exercise supports both bone and muscle strength, which is important for longevity.
The risk of conditions like heart disease, stroke, and cancer may be reduced by regularly incorporating exercise into your life. A meta-analysis on Coronary Heart Disease (CHD) and exercise revealed a 29% reduction in CHD events in women that engaged in high levels of exercise in their free time. Exercise is a primary stroke prevention intervention. Multiple studies show that physical activity can help manage your risk for stroke, primarily by supporting healthy blood pressure, blood sugar levels, and body fat.
The American Cancer Society states that physical activity can support hormone regulation and your immune system, which both contribute to cancer development. Exercise may help reduce your risk of breast, colon, prostate, and endometrial cancer.
Importance of Exercise for Women's Health
Having a regular exercise routine in your life can be impacted by many factors. Here are a few key topics that can both positively and negatively affect your physical and mental health.
Diet
Regarding diet, women's physical and mental health can be impacted in many ways. Pertaining to macronutrients, high glycemic index refined carbohydrates can be a factor in the development of depression. This may very well be due to a compounded effect on those who are insulin resistant and have inflammation. Due to the gut-brain connection, foods that negatively impact gut microflora can be detrimental to aging. One interventional study looked at the use of a Mediterranean Diet on frailty in elderly individuals ages 65-79. Frailty includes conditions that could develop due to ongoing low-grade inflammation, such as diabetes, atherosclerosis, and declined cognitive function. Results suggest that this dietary implementation positively affects the microbiome, thus reducing frailty outcomes. Specific to women's health, poor macronutrient and micronutrient intake can be a risk factor for developing postpartum depression, as well as cognitive and mood disorders in menopause.
Environment
Toxic exposures in our environment can put women's health at risk. Exposure to endocrine-disrupting chemicals such as pesticides, heavy metals, and industrial chemicals can disrupt female fertility and induce early-onset menopause by affecting the hypothalamus, pituitary gland, adrenals, and ovaries.
Lack of nature exposure in our society is now being studied for its effects on brain function and mental health. An article from the American Psychology Association states that most Americans spend an average of 10 hours a day looking at a screen. Over the past few decades, the advances in technology and lifestyle changes have taken people out of nature and indoors, all of which are contributing to a decline in people's ability to focus, working memory, stress, and mood. A study from Spain looked at green space living proximity and breast cancer. The study found that women who lived closer to non-agriculture urban green spaces had a reduced risk of breast cancer compared to those near agriculture-surrounded green spaces. This is interesting, considering the toxic exposure occurring in agricultural areas.
Sleep
Difficulty falling asleep and sleep quality can contribute to your mental and physical well-being. During sleep, your body is in restoration mode. Optimal sleep duration and quality can support hormone health, support mood, and help manage stress. It's known that women are more negatively impacted by sleep deprivation than men, primarily due to hormonal fluctuations, lifestyle factors, and reproductive stages such as pregnancy and menopause.
Fatigue
Chronically low energy, or fatigue, can cause undesirable health outcomes. Fatigue can result from a poor diet, lack of physical activity, too much strenuous activity, or a sign of mental health concern. Depending on the type of fatigue-secondary, physiological, or chronic you may experience a negative impact on your personal and professional life or your lifestyle choice-like healthy eating and regular exercise.
Hormone Health
Female hormone health has a bidirectional relationship with both our physical well-being and mental health. Reproductive health concerns, including infertility, Endometriosis, and PCOS, have shown beneficial results with exercise implementation. PMDD which is severe PMS, is a hormone imbalance-driven condition that can impact female mental health, often leading to symptoms of depression, anxiety, and suicidal thoughts.
Functional Medicine Labs to Test for Physical and Mental Health
Functional Medicine labs can be useful in understanding the underlying causes of physical and mental health concerns. Here are some of the most beneficial labs for women's health.
Female Wellness Panel
Precision Point offers a Female Wellness Panel that includes a CBC, CMP, thyroid panel, hormone panel, and markers for inflammation, metabolic syndrome, cardiovascular disease, obesity, and oxidative stress. This will provide a large portion of laboratory investigation for possible imbalances.
If female hormones are the primary concern, a blood panel that evaluates female Sex Hormones is satisfactory for determining if the hormone imbalance is part of the root cause of your physical and mental health concerns.
Stool Analysis
As discussed, the gut microbiome has a major influence on brain health, which is also dictated by what we eat. If you are having fatigue, lack of energy, sleep disturbances, or hormonal imbalances, then checking your gut microbial status could provide more context. The GI-MAP stool test is a great way to assess imbalances and deficiencies in your microbiome.
Micronutrients
Dietary and microbiome deficiencies can lead to nutrient deficiencies. Aging, hormone health, and mental health are dependent on having the right building blocks to function. Depending on the stage of life you are in, and how much exercise you are engaging in, your micronutrient needs will vary.
Environmental Toxins
Endocrine disruption due to pesticides, heavy metals, chemicals, and other pollutants is of increasing concern. The accumulation of toxins in your tissues and blood can compile to create a total body burden that may impact fertility and the HPA axis. Investigating environmental toxicity through an Environmental Toxins Panel will test for 61 common environmental exposures that could be affecting your health.
Neurotransmitter Testing
Hormonal and neurotransmitter imbalances can sometimes go hand in hand. The human brain has receptors for estrogen, which plays a role in stimulating neurotransmitters like serotonin. Testing can identify any imbalances.
Functional Medicine Treatments for Women's Health
A functional medicine treatment approach considers all aspects of health. Below are some of the most impactful treatments for women's health.
Healthy Diet for Women
Your diet should be examined individually to find a balanced nutrition lifestyle that meets your reproductive and metabolic needs. It's also important to eat right to support any physical or mental health conditions you may be experiencing. If you are seeking general nutrition guidance, it's best to stay within your age (and activity level) caloric consumption and focus on eating a variety of whole food that cover fats, complex carbohydrates, and protein.
Exercise Routine for Women's Health
Movement is essential for supporting your overall health. The American Heart Association recommends a minimum of 150 minutes per week of moderately intense aerobic exercise. Spending less time sitting and more time being active for five-plus hours a week can provide you with increased benefits. If you are working on optimizing your hormones, there are specific exercise regimens, cycle-syncing methods, and levels of effort that can benefit you the most.
Botanicals For Women's Health
Stress, sleep, and fatigue are areas that greatly impact a woman's vitality. Adaptogenic plants are ideal for addressing these areas. They can support the HPA axis function, bring about relaxation and even promote more restorative sleep. Ashwagandha, Rhodiola, and Schisandra are three of the most common adaptogens I use clinically to help women adapt to life stressors.
Depending on what reproductive stage you are in, different botanicals can be supportive. Vitex is often used for supporting progesterone levels and addressing many female reproductive health issues. For breastfeeding women, Fenugreek can be a great choice if you need support in milk production. Maca is a very nutrient-dense plant that is often used for supporting fertility, sexual function, and postmenopause side effects, and supports vital energy.
Stress Reduction Practices
There are many different approaches to stress reduction. Here are a couple of my favorite recommendations for women:
Nature Cure
Nature Cure is a naturopathic medicine tenant of using our natural resources for healing. Studies have confirmed some of what naturopaths have advocated for centuries: nature experience can reduce stress and re-establish a feeling of calm. One specific study revealed that a minimum of 20 minutes engaged in nature could significantly reduce salivary cortisol and alpha-amylase levels. Forest bathing, also known as shinrin-yoku, is a Japanese practice of spending therapeutic time in nature, which has been associated with reduced cortisol and improved immune function.
Acupressure
Like acupuncture, acupressure is a lower-intensity version of that. This is a self-applied therapy you can do for yourself in moments of stress. For stress, there are three specific points that you apply pressure to over a 9-minutes session. The great aspect of this technique is you can utilize it anywhere.
Summary
Exercise, mental health, and physical health are intricately intertwined. Creating a balanced lifestyle that has adequate aerobic and strength training exercises as part of it is key to improving your health. Mental health and physical health can both take a downward spiral when our bodies are not properly supported. Looking at areas of diet, environment, stress, and sleep are also imperative to living optimally. Exploring lab testing to confirm your symptoms can help pinpoint root cause issues. With the support of a holistic doctor, you can work towards making life-enhancing changes that promote your best physical and mental health.
Al Bander, Z., Nitert, M. D., Mousa, A., & Naderpoor, N. (2020). The Gut Microbiota and Inflammation: An Overview. International Journal of Environmental Research and Public Health, 17(20). https://doi.org/10.3390/ijerph17207618
American Heart Association. (2018, April 18). American Heart Association Recommendations for Physical Activity in Adults and Kids. Www.heart.org. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
American Psychological Association. (2020, March 4). Working out boosts brain health. Apa.org. https://www.apa.org/topics/exercise-fitness/stress
CDC. (2021, November 1). Benefits of physical activity. CDC.gov; CDC. https://www.cdc.gov/physical-activity-basics/benefits/?CDC_AAref_Val=https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
Contributors, W. E. (n.d.). Health Benefits of Maca. WebMD. Retrieved March 24, 2023, from https://www.webmd.com/diet/health-benefits-maca
Darden, D., Richardson, C., & Jackson, E. A. (2013). Physical Activity and Exercise for Secondary Prevention among Patients with Cardiovascular Disease. Current Cardiovascular Risk Reports, 7(6), 411–416. https://doi.org/10.1007/s12170-013-0354-5
editor. (2022, January 11). Boosting Your Breast Milk Supply With Galactagogues. American Pregnancy Association. https://americanpregnancy.org/healthy-pregnancy/breastfeeding/galactagogues-boosting-your-milk-supply/
FACP, S. A., BSEE, MD, MPH. (2020, May 29). Can forest therapy enhance health and well-being? Harvard Health. https://www.health.harvard.edu/blog/can-forest-therapy-enhance-health-and-well-being-2020052919948
Ghosh, T. S., Rampelli, S., Jeffery, I. B., Santoro, A., Neto, M., Capri, M., Giampieri, E., Jennings, A., Candela, M., Turroni, S., Zoetendal, E. G., Hermes, G. D. A., Elodie, C., Meunier, N., Brugere, C. M., Pujos-Guillot, E., Berendsen, A. M., De Groot, L. C. P. G. M., Feskins, E. J. M., & Kaluza, J. (2020). Mediterranean diet intervention alters the gut microbiome in older people reducing frailty and improving health status: the NU-AGE 1-year dietary intervention across five European countries. Gut, 69(7), gutjnl-2019-319654. https://doi.org/10.1136/gutjnl-2019-319654
Healthy eating plan for women. (2018, January 15). Womenshealth.gov. https://www.womenshealth.gov/healthy-eating/how-eat-health/healthy-eating-plan-women
Howard, V. J., & McDonnell, M. N. (2015). Physical Activity in Primary Stroke Prevention. Stroke, 46(6), 1735–1739. https://doi.org/10.1161/strokeaha.115.006317
Hunter, M. R., Gillespie, B. W., & Chen, S. Y. (2019). Urban Nature Experiences Reduce Stress in the Context of Daily Life Based on Salivary Biomarkers. Frontiers in Psychology, 10. https://doi.org/10.3389/fpsyg.2019.00722
Mayo Clinic Staff. (2017, September 27). Depression and anxiety: Exercise eases symptoms. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495
Nowakowski, S., Meers, J., & Heimbach, E. (2013). Sleep and Women’s Health. Sleep Medicine Research, 4(1), 1–22. https://doi.org/10.17241/smr.2013.4.1.1
O’Callaghan-Gordo, C., Kogevinas, M., Cirach, M., Castaño-Vinyals, G., Aragonés, N., Delfrade, J., Fernández-Villa, T., Amiano, P., Dierssen-Sotos, T., Tardon, A., Capelo, R., Peiró-Perez, R., Moreno, V., Roca-Barceló, A., Perez-Gomez, B., Vidan, J., Molina, A. J., Oribe, M., Gràcia-Lavedan, E., & Espinosa, A. (2018). Residential proximity to green spaces and breast cancer risk: The multicase-control study in Spain (MCC-Spain). International Journal of Hygiene and Environmental Health, 221(8), 1097–1106. https://doi.org/10.1016/j.ijheh.2018.07.014
Pearce, M., Garcia, L., Abbas, A., Strain, T., Schuch, F. B., Golubic, R., Kelly, P., Khan, S., Utukuri, M., Laird, Y., Mok, A., Smith, A., Tainio, M., Brage, S., & Woodcock, J. (2022). Association Between Physical Activity and Risk of Depression: A Systematic Review and Meta-analysis. JAMA Psychiatry, 79(6). https://doi.org/10.1001/jamapsychiatry.2022.0609
Rattan, S., Zhou, C., Chiang, C., Mahalingam, S., Brehm, E., & Flaws, J. A. (2017). Exposure to endocrine disruptors during adulthood: Consequences for female fertility. The Journal of endocrinology, 233(3), R109. https://doi.org/10.1530/JOE-17-0023
Rosenthal, T. C., Majeroni, B. A., Pretorius, R., & Malik, K. (2008). Fatigue: An Overview. American Family Physician, 78(10), 1173–1179. https://www.aafp.org/pubs/afp/issues/2008/1115/p1173.html
Sleep and your health | Office on Women’s Health. (n.d.). Www.womenshealth.gov. Retrieved March 23, 2023, from https://www.womenshealth.gov/mental-health/good-mental-health/sleep-and-your-health
Thyfault, J. P., & Bergouignan, A. (2020). Exercise and metabolic health: beyond skeletal muscle. Diabetologia, 63(8), 1464–1474. https://doi.org/10.1007/s00125-020-05177-6
Weir, K. (2020, April 1). Nurtured by nature. American Psychological Association, 51(3). https://www.apa.org/monitor/2020/04/nurtured-nature
What to Know About Vitex. (n.d.). WebMD. https://www.webmd.com/vitamins-and-supplements/what-to-know-about-vitex
%201.svg){kind=logo}
