Dr. Alex Jimenez, El Paso's Chiropractor
I hope you have enjoyed our blog posts on various health, nutritional and injury related topics. Please don't hesitate in calling us or myself if you have questions when the need to seek care arises. Call the office or myself. Office 915-850-0900 - Cell 915-540-8444 Great Regards. Dr. J

Lifestyle Changes to Improve Hormonal Balance

Balance is the state of equilibrium; it means to have an equal distribution, and it relates to the optimal state of health. Nowadays, managing our health could seem like a juggling act and not necessarily balance. Indeed, as most modern chronic diseases are multifactorial, their treatment has a multi-faceted approach. However, treating every ill with a pill must be exhausting, considering most medications are associated with adverse secondary effects. Furthermore, scientific research has focused on shedding light on lifestyle changes that can improve hormonal balance and be more sustainable than conventional medical treatments. 

High-intensity Interval Training:

For patients dwelling with polycystic ovary syndrome (PCOS) is crucial to recover the hormonal balance by restoring insulin sensitivity in overweight or obese patients. Insulin resistance drives changes related to hyperandrogenism that cause metabolic and reproductive issues. Therefore, the first action is to treat insulin resistance with lifestyle modifications such as dietary changes and exercise to induce weight loss and improve psychological well-being.

High-intensity interval training (HIIT) is a fitness program encompassing intense and brief bouts of exercise followed by an active recovery between intervals. HIIT represents a novel fitness model that can easily fit into women’s lifestyles since most classes are approximately 30-45 minutes long. Furthermore, this exercise regime has a high acceptance rate by women of reproductive age since it addresses most PCOS-specific barriers like physical limitations and low confidence. The RCTs on HIIT and its effects on PCOS women are scarce; nevertheless, they have shown positive results.

HIIT-associated benefits:

  • Better insulin sensitivity.
  • Increased concentration of high-density lipoprotein.
  • Decreased body fat percentage.
  • Lower BMI.
  • Enhanced Homeostatic Model Assessment of Insulin Resistance (HOMA-IR).

On the other hand, HIIT has been associated with a remarkable effect on lowering cardiovascular risk and all-cause mortality in men and older clinical populations. In addition, research supports that vigorous-intensity exercise has a better outcome in reducing insulin resistance than a more prolonged but light-intensity physical activity.

Time-restricted feeding:

Time-restrictive feeding might sound very bad, but we consistently live the restrictive feeding lifestyle if we think about it. For instance, we do not eat when we are sleeping, or we often skip meals on a busy day. Technically, time-restrictive feeding is a form of intermittent fasting (IF), generally defined as fasting for 12 -20hrs. 

The benefits associated with time-restrictive feeding are critical for the management of PCOS. The evidence supporting this reports that TRF is beneficial for losing body weight, reduces insulin resistance, and improves metabolic health. 

Clinical applications:

A small study was performed to determine the health benefits of TRF for six weeks. Also, the number of participants in this study was small, with 15 anovulatory women with PCOS with previously diagnosed hyperandrogenemia. Nevertheless, the results were positive after the six-week intervention half of the participants restored their regular menstrual cycle. This event was associated with an increased level of SHBG, and no changes in the LH and FSH levels were observed, mainly due to the short period of the study.

The population of this study showed significant improvements in their body composition analysis. Indeed, the main changes were reducing total body weight, body fat percentage, and visceral fat area. Furthermore, these improvements can associate with menstrual regularity and reduced testosterone levels. 

Other essential markers measured in this study were plasma lipids; however, no significant improvements in total cholesterol, triglycerides, and low-density lipoprotein were associated with TRF.

Inflammation is the cornerstone of PCOS, creating an environment where inflamed polycystic ovaries induce insulin resistance. Consequently, this results in the stimulation of androgen production and affects the hypothalamic-pituitary-ovarian axis. This study was able to determine an association between TRF and low hsCRP levels. Furthermore, increased IGF-1 concentrations were observed after the intervention, associated with better glucose metabolism and increased B-cell function.

Secondary effects produced by the intake of medical treatments to improve hormonal balances have led to searching for better, alternative therapies. Natural and alternative therapies comprise the use of herbal treatment and lifestyle changes. Time-restrictive eating and HIIT are lifestyle changes that can be easy to adopt with multiple benefits to our well-being.- Ana Paola Rodríguez Arciniega, MS


Assah, F K et al. “The association of intensity and overall level of physical activity energy expenditure with a marker of insulin resistance.” Diabetologia vol. 51,8 (2008): 1399-407. doi:10.1007/s00125-008-1033-9

Li, Chunzhu et al. “Eight-hour time-restricted feeding improves endocrine and metabolic profiles in women with anovulatory polycystic ovary syndrome.” Journal of translational medicine vol. 19,1 148. 13 Apr. 2021, doi:10.1186/s12967-021-02817-2

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Our Purpose & Passions: I am a Doctor of Chiropractic specializing in progressive, cutting-edge therapies and functional rehabilitation procedures focused on clinical physiology, total health, practical strength training, and complete conditioning. We focus on restoring normal body functions after neck, back, spinal and soft tissue injuries.

We use Specialized Chiropractic Protocols, Wellness Programs, Functional & Integrative Nutrition, Agility & Mobility Fitness Training, and Rehabilitation Systems for all ages.

As an extension to effective rehabilitation, we too offer our patients, disabled veterans, athletes, young and elder a diverse portfolio of strength equipment, high-performance exercises, and advanced agility treatment options. We have teamed up with the cities premier doctors, therapists,s, and trainers to provide high-level competitive athletes the possibilities to push themselves to their highest abilities within our facilities.

We’ve been blessed to use our methods with thousands of El Pasoans over the last three decades allowing us to restore our patients’ health and fitness while implementing researched non-surgical methods and functional wellness programs.

Our programs are natural and use the body’s ability to achieve specific measured goals, rather than introducing harmful chemicals, controversial hormone replacement, unwanted surgeries, or addictive drugs. We want you to live a functional life that is fulfilled with more energy, a positive attitude, better sleep, and less pain. Our goal is to ultimately empower our patients to maintain the healthiest way of living.

With a bit of work, we can achieve optimal health together, no matter the age or disability.

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Additional Online Links & Resources (Available 24/7)

  1. Online Appointments or Consultations:  https://bit.ly/Book-Online-Appointment
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The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900 Read More…

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, CTG* 

email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico