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3 Common Hormone Myths We Are Busting 

Posted on by Healthy Foundations Team
A smiling middle-aged woman in activewear stretching her arms outdoors in a sunny garden, representing healthy aging and busting myths about exercise and hormone health.

There are certainly many misconceptions out there, but these are a few of the most common myths we find ourselves busting most often in the clinic.

Myth 1: You Cannot Use Systemic and Vaginal Estrogen Together

The Verdict: FALSE. You absolutely can use both together, and it is actually common and recommended when symptoms persist.

Understanding the Difference

To understand why, we have to look at how these different therapies work:

  • Systemic Estrogen: Typically given orally or transdermally (through the skin). It results in higher levels of estrogen circulating throughout the body to treat systemic symptoms like hot flashes, night sweats, and for preventing osteoporosis.
  • Vaginal Estrogen: Applied directly to the vagina (creams, suppositories, or rings). It has minimal systemic absorption and is primarily used for treating urogenital symptoms like dryness, irritation, pain with intercourse, and urinary urgency.

Why Combine Them?

Studies have shown that a significant percentage of women using systemic therapy still experience persistent vaginal symptoms. Because vaginal estrogen is low-dose and stays local, it is generally more effective than systemic therapy for relieving specific vaginal issues.

Women can safely use both together. This combined approach is commonly recommended when systemic therapy treats the whole body, but does not fully relieve local vaginal or urinary symptoms.

Myth 2: You Cannot Start Hormone Replacement Therapy (HRT) Before Menopause

The Verdict: FALSE. HRT can be a supportive therapy for managing symptoms during the perimenopausal years, not just post-menopausally.

Perimenopause—the years leading up to your final menstrual period—can be accompanied by a variety of symptoms including hot flashes, night sweats, migraines, poor sleep, weight gain, brain fog, and heightened anxiety or rage. These symptoms often start before you notice changes in your menstrual cycle and can persist for years before your period actually stops.

Women frequently report not feeling like themselves during this time, noting a significant impact on their quality of life and relationships.

While HRT has previously been recommended for the post-menopausal years, research now suggests it can be a supportive tool during perimenopause too. It is a first-line therapy for vasomotor symptoms (like hot flashes), but research on its use to help stabilize mood fluctuations—either alone or with antidepressants—is also promising.

Myth 3: HIIT Is Bad for Women’s Hormones and Spikes Cortisol

The Verdict: FALSE. High-Intensity Interval Training (HIIT) is not inherently harmful to hormones, and cortisol responses to exercise are normal and adaptive.

Understanding Cortisol

Cortisol naturally rises during any form of stress, including exercise. This rise is expected and temporary, helping to mobilize energy and regulate blood sugar. In healthy individuals, cortisol levels return to baseline after exercise. A short-term increase does not equal hormonal damage.

Cortisol is not the enemy; it is a necessary and protective hormone. Problems arise when cortisol is elevated chronically due to ongoing stress without recovery, not from brief, intentional stress like exercise.

When HIIT Is Beneficial vs. Depleting

There is no strong evidence that HIIT inherently “disrupts” estrogen or progesterone in well-nourished, well-recovered women. In fact, evidence suggests HIIT can:

  • Improve insulin sensitivity
  • Support metabolic health
  • Enhance mitochondrial function
  • Improve stress resilience over time

Women usually only feel worse with high-intensity training when the total training load is too high, recovery is inadequate, or calories/carbohydrates are insufficient. In these cases, the solution is modifying intensity or fueling better, not necessarily eliminating HIIT altogether.

Moving Forward with Confidence

Too often, women feel confused, dismissed, or told their symptoms are “just part of getting older”. Whether you are navigating fertility, perimenopause, or midlife changes, you deserve clear, evidence-based information.

If you are looking for more support, we have created specific resources to help:

  • For Fertility: Cycle to Conception: Your Guide to Fertility Care.
  • For Midlife: The Mastering Midlife Guide.

Thank you for trusting us with your care. We look forward to walking alongside you in your health journey in the year ahead.

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